9.22.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

SPRINT WORK:

E3MOM for 36 minutes:

ODD ROUNDS –

ROW or SKI 150m

BIKE 250m

EVEN ROUNDS:

Progress Through:

1. 30s Wall Ball Shots
2. 30s Standing Press (45/35)
3. 30s KBS (Heavy or Full Swing)
4. 30s Max Pull Ups
5. 30s Max Push Ups
6. 30s Max Burpees