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TUESDAY 160719

Warm-up:

Row or Airdyne

20 Banded Good Mornings

10 Banded Lateral Steps each way

Inch Worm Down

Bear Crawl Back

Broad Jumps Down

Butt Kickers Back

10 Dive Bomber Push ups

15 Jumping Squats

10 Bird Dogs

 

Fitness & Performance:

Team WoD:

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.

 

Mobility:

Couch Stretch 90 sec per leg

Mash Calves/Achilles on KB Handle

Barbell Mash Quads

Roll Posterior

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