Tuesday July 24, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Kettlebell calf smash
    • Child’s pose on kettlebell
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Run
      • 10 Kettlebell Swings (Lighter Weight)
      • 5 Pull-ups
      • Build to workout weight
    • 1 Round
      • 100 Meter Run
      • 5 Kettlebell Swings (Workout Weight)
      • 5 Pull-ups
  • WOD “Helen”
    • 3 Rounds:
      • 400 Meter Run
      • 21 Kettlebell Swings (55/35)
      • 12 Pull-ups
  • Mobility
    • Banded hip in extension
    • Standing calf stretch