• Warmup
  • :30 Seconds
  • Easy Bike
  • Walkouts
  • Medium Bike
  • Active Spidermans
  • Faster Bike
  • Push-up to Down Dog

• • Barbell Warmup
  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Strict Presses
  • 5 Stiff-Legged Deadlifts
  • 5 Front Squats
• Mobility
  • Front rack stretch
  • Overhead stretch on wall
• Movement review
• Rehearsal
  • 1 Round
    • Performed with Lighter Weight
    • 6 Calorie Bike
    • 4 Toes to Bar
    • 2 Clean and Jerk

• • 1 Round
    • Performed with Workout Weight
    • 6 Calorie Bike
    • 4 Toes to Bar
    • 2 Clean and Jerks
• WOD  “Handlebars”
  • 4 Rounds:
    • 21/15 Calorie Bike
    • 15 Toes to Bar
    • 7 Power Clean and Jerks (155/105)
• Mobility
  • Hamstring flossing
  • Banded straight arm in external rotation