Wednesday September 5, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Spidermans
    • Moderate Bike
    • Active Samson + Air Squats
    • Faster Bike
    • Push-up to Down Dog
    • :20 Seconds (Banded Walks + Hollow/Arch)*
  • Banded Walks Right
    • Hollow Hold
    • Banded Walks Left
    • Arch Hold
    • Banded Walks Right
    • Hollow Hold
    • Banded Walks Left
    • Arch Hold
  • Mobility
    • Couch stretch
    • Pvc pass through
    • Pvc overhead squat
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Bike
      • 5 Wall Balls
      • 4 Alternating Dumbbell Snatches
      • 3 Toes to Bar
  • WOD “Eighteen Wheeler”
    • AMRAP 18:
      • 12/9 Calorie Assault Bike
      • 15 Wallballs (20/14)
      • 12 Alternating Dumbbell Snatches (50/35)
      • 9 Toes to Bar
  • Mobility
    • Banded hip in extension
    • Child’s pose