9.30.21

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Land Mine Thruster – 3×5

GHD – 3×6

Body Row – 3×10 w/ 1s pause

KB Windmill – 3×5 ea side (light!!!)

Box Squat – 5×5/3×3

Wall Walks – 3×3 (mix these in as you work through the rest)

Sorinex Knee Tucks + Push Up – 3 x 8-10

Sorinex Leg Curls – 3 x 10

Conditioning:

During the Workout – 2x:

400m Run or 25 Cal Ski/Row/Bike