1.14.2022

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

10m EMOM

Minute 1: 10 Pull Ups

Minute 2: 10 Step Back Lunges (per leg)

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

Hollow Holds

Handstand Hold