12.20.2021

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

36m EMOM –

1 – 10 Cal Curve

2 – 12 G2OH

3 – 10 Cal Ski

4 – 10 Pull Ups

5 – 12 Cal Bike

6 – 15 Ab Mat Sit Ups

POST:

40 Pull Ups

(every time you break, 5 Sorinex roll outs)