Thursday June 7, 2018

Warm Up
1 min bike easy
Active Spiderman
:45 bike medium
Active Sampson
:30 bike fast
Push up to down dog

Mobility
Pigeon Pose
Child's Pose
+
Movement Prep and teaching for WOD

WOD
27-21-15-9
C2B or Pull Up
*200m Run & 50ft DB front rack walking lunges after each round

Post WOD
3-5 sets
12 S.A KB Sit Up
24 Hollow Rock
48 Second weighted plank