Thursday January 10, 2019

  • Warmup
    • :30 Seconds
      • Jogging Around Line of Kettlebells:
      • Easy Jog
      • Quad Stretch
      • Knee to Chest
      • Straight Leg Kicks 
Side Lunge
      • Moderate Jog
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Push-up to Down Dog
      • Faster Jog
      • Side Shuffle (:15 Seconds Each Direction)
      • :15 Butt Kickers / :15 High Knees
      • :15 Bear Crawl / :15 Backwards Bear Crawl
  • Mobility
    • Child’s pose on kettlebell
    • Down dog
    • Kettlebell thoracic opener
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Kettlebell Swings
      • 25′ Bear Crawl
  • WOD “Bells and Whistles”
    • AMRAP 15:
      • 400/350 Meter Row
      • 20 Kettlebell Swings (55/35)
      • 100′ Bear Crawl
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch