Tuesday September 18, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Push-up to Down Dog
    • Fast Row
    • Active Samson
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Child’s Pose on Box – 1 Minute  
    • Squat Therapy – :45 Seconds
    • Box Supported Ankle Stretch – :30 Seconds
  • Movement review
  • Rehearsal
    • 1 Round
      • 7 Overhead Squats (Empty Barbell)
      • 6 Box Jumps
      • 5 Toes to Bar
      • 4 Calorie Row
    • Build to Workout Weight
    • 1 Round
      • 4 Overhead Squats
      • 4 Box Jumps
      • 4 Toes to Bar
      • 4 Calorie Row
  • WOD “Twenty-Something”
    • AMRAP 20:
      • 30 Overhead Squats (95/65)
      • 30 Box Jumps (24/20)
      • 30 Toes to Bar
      • 30/21 Calorie Row
  • Mobility
    • Couch stretch
    • Hamstring flossing
    • Standing calf stretch