Tuesday September 3, 2019

Tuesday September 3, 2019

  • Warmup
    • 1 Minute 
      • Easy Bike 
      • Active Spidermans + Hamstring Stretch 
      • Walking Lunges Around Bikes (No Weight) 
      • Moderate Bike 
      • Active Samson + Air Squat 
      • Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm) 
      • Faster Bike 
      • Active Dive Bombers
      • Single Arm Dumbbell Overhead Carry Around Bikes  (30 Seconds Each Arm) 
  • Mobility
    • Pigeon pose on box
    • Child’s pose on box
  • Movement review
  • Rehearsal
    • 1 Round 
      • 6 Dumbbell Snatches 
      • 6 Calorie Assault Bike 
      • 6 Dumbbell Box Step-Ups
      • 6 Pull-ups
    • *Build to Workout Weight *
    • 1 Round 
      • 4 Dumbbell Snatches 
      • 4 Calorie Assault Bike 
      • 4 Dumbbell Box Step-Ups
      • 4 Pull-ups
  • WOD “Big Bird”
    • AMRAP 18:
      • 20 Dumbbell Snatches (50/35)
      • 20/15 Calorie Assault Bike 
      • 20 Dumbbell Box Step-Ups (24″/20″)
      • 20 Pull-ups
  • Mobility
    • Hanging lat stretch
    • Banded hamstring flossing