Wednesday July 31, 2019

Wednesday July 31, 2019

  • Warmup
    • 60 Seconds 
      • Easy Bike 
      • PVC Straight Leg Swings (30 Each Side)
      • 45 Seconds 
      • Moderate Bike 
      • PVC Pass Throughs
      • 30 Seconds 
      • Fast Bike 
      • PVC V-Ups
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Press & Reach 
      • 5 Romaninan Deadlifts 
      • 5 Front Squats 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 1 Chest to Bar Pull-ups
      • 2 Toes to Bar
      • 3 Deadlifts (Lighter Weight) 
      • 4 Calorie Assault Bike
    • *Build to Workout Weight *
    • 1 Round 
      • 1 Chest to Bar Pull-ups
      • 2 Toes to Bar
      • 3 Deadlifts
  • WOD “Ninja Turtle”
    • Every 4 Minutes x 5 Rounds:
      • 3 Chest to Bar Pull-ups
      • 6 Toes to Bar
      • 9 Deadlifts (225/155)
      • 12/9 Calorie Assault Bike
  • Mobility
    • Banded straight arm in internal and external rotation
    • Banded hamstring flossing