Tuesday July 9, 2019

Tuesday July 9, 2019

  • Warmup
    • 30 Seconds 
      • Active Samson 
      • Child’s Pose 
      • Banded Pass Throughs 
      • Alternating Single Leg Touches 
      • Child’s Pose with Left Reach 
      • Banded Pull Aparts 
      • Inchworm to Push-ups 
      • Child’s Pose with Right Reach 
      • Banded Deadlifts 
    • Single Arm Dumbbell Warmup 
      • *Complete with 1 Light Dumbbell*: 
      • 5 Deadlifts (Each Side) 
      • 5 Bent Over Rows (Each Side)
      • 5 Hang Power Cleans (Each Side)
      • 5 Strict Press & Reach (Each Side)
      • 5 Goblet Squats 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Run
      • 5 Pull-ups
      • 5 Dumbbell Snatches (Each Arm) 
    • *Build to Workout Weight *
    • 1 Round 
      • 100 Meter Run
      • 5 Chest to Bar Pull-ups
      • 3 Dumbbell Snatches (Each Arm) 
  • WOD “Run DMC”
    • 4 Rounds:
      • 200 Meter Run
      • 10 Chest to Bar Pull-ups
      • 200 Meter Run
      • 10 Dumbbell Snatches (70/50)
  • Mobility
    • Banded straight arm in external rotation
    • Standing calf stretch