1.11.2022

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

WARM UP WOD –

7m AMRAP

10 Cal Bike/Ski/Row

2 Wall Walks

5 PVC OHS

STRENGTH:

Weighted or Strict Pull Ups – 5xME

Weighted or Strict Dips – 5×10

Conditioning:

Partner Up – You Go I Go – 15 minutes

8 Cal Row

8 HR Push Ups

8 Cal Ski

8 Wall Ball Shots

POST:

Stretch