12.10.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

Partner WOD – 25m AMRAP

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sits

Bar Hang

Forearm Plank

PVC OHS

Handstand Hold

POST:

4m Ab Mat Challenge