Wednesday April 17, 2019

Wednesday April 17, 2019

  • Warmup
    • Cone Game + Bike Penalty
    • Dumbbell Warm Up
      • 5 Deadlifts
      • 5 Hang Power Cleans
      • 5 Front Squats
      • 5 Strict Press
      • 5 Front Rack Lunges (Each Side)
  • Mobility
    • Child’s pose on Dumbell
    • Dumbbell Ankle Stretch
    • Dumbbell Squat Hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Bike
      • 3 Strict Pull-ups
      • 3 Dumbbell Deadlifts
      • 3 Dumbbell Front Squats
  • WOD “Doorbell”
    • AMRAP 18:
      • 21/15 Calorie Assault Bike
      • 15 Strict Pull-ups
      • 15 Dumbbell Deadlifts (50’s/35’s)
      • 15 Dumbbell Front Squats (50’s/35’s)
  • Mobility
    • Couch stretch
    • Banded hamstring flossing