1.18.2022

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

WARM UP WOD – NOT FOR TIME!

2-4-6-8-10

T2B

OHS – PVC Load

STRENGTH:

Bench press – 2×4 warm up/build up then 4×4 cross load

Strict Pull Up – 3xME

Conditioning:

15m AMRAP

15 Cal Bike

12 Box Step Overs

15 Cal Ski

12 Warrior Sit Ups

POST:

Stretch