Wednesday July 3, 2019

Wednesday July 3, 2019

  • Warmup
    • With a Partner 
      • Partner 1:
      • 3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster) 
      • Partner 2:
      • 6 x 30 Seconds Each of Banded Movement 
    • Banded Movements:
      • Glute Bridges 
      • Right Leg Glute Bridge 
      • Left Leg Glute Bridge 
      • Alternating Front Plank Leg Raises 
      • Pausing Air Squats 
      • Air Squats 
    • Dumbbell Warmup *With Light Set of Dumbbells: *
      • 5 Romanian Deadlifts 
      • 5 Hang Power Cleans 
      • 5 Front Squats 
      • 5 Strict Press & Reach 
      • 5 Reverse Lunges (Each Leg)
  • Mobility
    • Dumbbell Ankle Stretch
    • Dumbbell Goblet Squat Hold
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Box Jump Overs (Lower)
      • 5 Dumbbell Front Squats (Lighter Weight)
      • 5 Calorie Assault Bike 
    • *Build to Workout Weight *
    • 1 Round 
      • 3 Box Jump Overs (Workout Height)
      • 3 Dumbbell Front Squats (Workout Weight)
      • 3 Calorie Assault Bike 
  • WOD “Leg Work”
    • On the 4:00 x 5 Rounds:
      • 9 Box Jump Overs (30″/24″)
      • 15 Dumbbell Front Squats (50’s/35’s)
      • 15/12 Calorie Assault Bike
  • Mobility
    • Standing calf stretch
    • Couch stretch