Tuesday May 8, 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
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 4 Deadlifts
      • 4 Lateral Bar Burpees
      • Build to second weight
    • 1 Round
      • 100 Meter Run
      • 3 Deadlifts
      • 3 Lateral Bar Burpees
    • Build to final weight
    • 1 Round
      • 100 Meter Run
      • 2 Deadlifts
      • 2 Lateral Bar Burpees
  • WOD “Play Dead”
    • AMRAP 5:
      • Buy-In: 600 Meter Run
      • 12 Deadlifts (185/135)
      • 12 Lateral Barbell Burpees
      • rest 5 minutes
    • AMRAP 5:
      • Buy-In: 400 Meter Run
      • 9 Deadlifts (225/155)
      • 9 Lateral Barbell Burpees
      • rest 5 minutes
    • AMRAP 5:
      • Buy-In: 200 Meter Run
      • 6 Deadlifts (275/185)
      • 6 Lateral Barbell Burpees
  • Mobility
    • Banded hip in extension