Wednesday Oct 31, 2018

Warmup

  • 1 Minute
    • Easy Bike
    • Body Weight Good Mornings
  • :45 Seconds
    • Active Spidermans
    • Light Banded Good Mornings
  • :30 Seconds
    • Push-up to Down Dog  
    • Front Plank Hold
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 4 Deadlifts
      • 3 Lateral Barbell Burpees
  • WOD “Take Five”
    • AMRAP 5:
      • Buy-In: 35/25 Calorie Assault Bike
      • Directly Into…
      • 12 Deadlifts (185/135)
      • 12 Lateral Barbell Burpees
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 25/20 Calorie Assault Bike
      • Directly Into…
      • 9 Deadlifts (225/155)
      • 9 Lateral Barbell Burpees
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 15/10 Calorie Assault Bike
      • Directly Into…
      • 6 Deadlifts (275/185)
      • 6 Lateral Barbell Burpees
  • Mobility
    • Banded hamstring flossing
    • Saddle stretch (use medball to support back)