12.22.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Dynamic Warm Up:

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

Partner WOD – FOR TIME – everyone burpees together, split the rest of the work evenly.

10 Burpees (Together)
100 SA Kettlebell Swings 1r+1L=1 rep (53/35)
10 Burpees
80 Wall Balls (24/20)
10 Burpees
60 Wall Ball Shots
10 Burpees
80 Ball Slams
10 Burpees
100 HR Push Ups
10 Burpees