Wednesday May 8, 2019

Wednesday May 8, 2019

  • Warmup
    • 30 Seconds
      • Side Lunges
      • Slow Air Squats
      • Knuckle Drags*
      • Russian Kettlebell Swings
      • Active Samson
      • Kettlebell Goblet Squats
      • Kettlebell Strict Press (Right Arm)
      • Kettlebell Strict Press (Left Arm)
    • *Warmup performed with one light kettlebell*
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Press & Reach
      • 5 Stiff Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Kettlebell ankle stretch
    • Holding a kettlebell in goblet position
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Front Squats
      • 5 Kettlebell Swings
      • 100 Meter Run
    • *Build to Workout Weight*
    • 1 Round
      • 5 Front Squats
      • 5 Kettlebell Swings
      • 100 Meter Run
  • WOD “Jack Squat”
    • 21-15-9:
      • Front Squats (135/95)
      • Kettlebell Swings (70/55)
      • 400 Meter Run
  • Mobility
    • Standing calf stretch
    • Banded straight arm in external rotation