Wednesday Nov 28, 2018

Warmup

  • Line Drills
    • Knee to Chest
    • Straight Leg Kicks
    • Jog Back
    • Quad Stretch
    • Side Lunge
    • Jog Back
    • Cradle Stretch
    • Walking Samson
    • Jog Back
    • Walking Spidermans
    • Toe Walk
    • Jog Back
    • Side Shuffle Right
    • Side Shuffle Left
    • Jog Back
    • High Knees
    • Butt Kickers
    • Jog Back
    • Banded Lateral Walk (Right)
    • Banded Lateral Walk (Left)
    • 3 Air Squats + Broad Jump Back
  • Barbell Warm Up + Mobility
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
  • Movement review
  • Pausing Front Squat
    • Build to Heavy Single with 3 Second Pause
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 4 Front Squats
  • WOD “Breaking Bad”
    • 5 Rounds:
      • 200 Meter Run
      • 2-4-6-8-10 Front Squats (165/110)
  • Mobility
    • Standing calf stretch
    • Banded hip in extension