Tuesday Oct 9, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Samson
    • Moderate Row
    • Active Spidermans
    • Faster Row
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Child’s pose on kettlebell
    • Pvc hinge
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Kettlebell Swings
      • 4 Calorie Bike
      • 4 Deadlifts
      • 4 Calorie Row
  • WOD “Flip Flop”
    • 30-20-10:
      • Kettlebell Swings (55/35)
      • Calorie Bike
      • Directly into…
    • 10-20-30:
      • Deadlifts (135/95)
      • Calorie Row
    • Women Complete (21-15-9 / 9-15-21) Calories on Machines.
  • Mobility
    • Banded hip in extension
    • Hamstring flossing