Tuesday July 10, 2018

Warm Up
:30
Easy Bike
Push Up to down dog

Medium Bike
Active Sampson

Fast Bike
Active Spiderman
+
"Team Relay"
Divide the class up into two teams and set cones 50 feet apart. In relay style, athletes will lunge (carrying their rope) 50 feet down and single under 50 feet back. The first team to have all athletes through is the winner. Depending on class size, play 1-3 rounds. Set cone far enough away from start line where the rope will not come in contact with athletes waiting in line.

Mobility
Pigeon Pose
+
Teaching and movement practice

WOD
5 rounds for max reps
1 Minute DB Front Rack Reverse Lunges 50/30
1 Minute Double Unders
1 Minute Cal Bike
1 Minut Rest