Wednesday April 25, 2018   

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Active Spidermans
      • Medium Bike
      • Push-up to Down Dog
      • Faster Bike
      • Air Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats
  • Mobility
    • Couch stretch
    • Medicine ball squat hold
  • Movement review
  • Back Squat
    • Heavy Set of 5
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 5 Medicine Ball Squat Cleans
  • WOD “Elbow Grease”
    • Alternating On the Minute x 14 (7 Rounds):
      • Odd – 14/10 Calorie Bike
      • Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
  • Mobility
    • Couch stretch
    • Pigeon pose