Thursday Oct 31, 2019

Thursday Oct 31, 2019

  • Warmup
    • 45 Seconds 
      • Active Samson + Air Squats at Top 
      • Front Plank Hold 
      • 30 Seconds 
      • Slow Air Squats 
      • Push-up Shoulder Taps 
      • 15 Seconds 
      • Jumping Air Squats 
      • Hollow Hold 
    • Dumbbell Warmup
    • *Completed With 2 Light Dumbbells: *
      • 5 Romanian Deadlifts 
      • 5 Muscle Cleans 
      • 5 Strict Press and Reach 
      • 5 Push Presses
      • 5 Front Squats
  • Mobility
    • Pec Stretch on Wall: 1 Minute Each Side 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 2 Strict Pull-ups
      • 4 Dumbbell Strict Presses
      • 6 Medicine Ball Squat Jumps
  • WOD “Mass Destruction”
    • AMRAP 15:
      • 4 Strict Pull-ups
      • 8 Dumbbell Strict Presses (35’s/20’s)
      • 12 Medicine Ball Squat Jumps (20/14)
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation

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