1.13.2021

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

10M EMOM

Min 1 – 10 HR Push Ups

Min 2 – 10 Body Rows

Back Squat – 8-8-6-6-4-4

Conditioning:

5 x 500m Ski or Row

or

5 x 1000m Bike