11.30.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Strength –

Perfect Push Ups – 10 x 10

Wall Walks – 3×3

Dips – 3×12

Weighted Pull Ups (OR STRICT PULL UPS/banded pull ups) – 5 x 5 then 3×3

Banded Plank Pulls – 3×6 each arm

Sorinex Cart Hamstring Tucks – 30 total

Arnold Press – 3×8

Face Pulls – 4×8

Conditioning:

2 x – 25 cal BIKE/SKI/ROW or 400m Run

POST:

Balance and Mobility Work