Wednesday Oct 9, 2019

Wednesday Oct 9, 2019

  • Warmup
    • 3 Rounds
      • **Minute 1:** 45 Seconds Easy Row 
      • **Minute 2:** 45 Seconds Banded Drills  
      • **Minute 3:** 45 Seconds Active Spiderman + Hamstring Stretch
    • *45 Seconds of Work + 15 Seconds For Transition to Next Station* 
    • ***BANDED DRILLS***
      • **Round 1:** Air Squats 
      • **Round 2:** Glute Bridges
      • **Round 3:** Glute Bridge Walkouts
    • *If you don’t have bands, complete this station without bands*
  • Mobility
    • Couch Stretch: 90 Seconds Each Side
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Air Squats
      • 100 Meter Run
      • 5 Calorie Row
      • 100 Dball Run
  • WOD “WOW Air”
    • 3 Rounds:
      • 50 Air Squats
      • 400 Meter Run
      • 30/24 Calorie Row
      • 200 DBall Run (50/35)
  • Mobility
    • Banded hamstring flossing
    • Banded hip in extension