PVC/Foam Roll

*5:35 – 15m clock for:

Dynamic warm Up:

Bear Crawl – Inchworm – RDL walk – Spiderman Lunge Walk 

Elevated Pigeon

Knee Flexion

Lacrosse Ball Shoulder Mobility

20 Banded Pull Aparts

AMRSTICE DAY WOD!

9m AMRAP:

100m Row Sprint

11 Ab Mat Sit Ups

11 Air Squats

100m Row Sprint

22 Ab Mat Sit Ups

22 Sir Squats

100m Row Sprint

33 & 33 and so on….

*2m REST and then:

9M AMRAP

250m Bike

11 Box Step Ups

11 Push Ups

250m Bike

22 Box Step Ups

22 Push Ups

250m Bike

33 & 33 and so on…

POST:

Stretch – lacrosse ball & Foam Roll