Tuesday July 2, 2019

Tuesday July 2, 2019

  • Warmup
    • EMOM 8 
      • Minute 1: Easy Run (Shuttle Runs or Around Cones Inside) 
      • Minute 2: Stretch
    • Stretches
    • Round 1: Active Samson + Air Squat at Top
    • Round 2: Push-up to Down Dog
    • Round 3: 30 Second Front Plank + 30 Second Mountain Climbers
    • Round 4: 30 Second Side Plank (Each Side)
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Mobility
    • Banded Hamstring distraction
  • Movement review
  • Deadlift
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round 
      • 3 Deadlifts 
      • 100 Meter Run 
      • 3 Deadlifts 
  • WOD “Sugar Daddy”
    • 21-15-9:
      • Deadlifts (225/155)
      • 400 Meter Run
  • Mobility
    • Pigeon pose
    • Standing calf stretch