1.24.2022

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!

5 Rounds – not for time –

20 Double Unders

10 Air Squats

STRENGTH:

Front Squat

– 3×4 warm up/build up 

THEN 4×4 cross load

Dips – 3×10-12

Conditioning:

15m AMRAP

15 Cal Bike

12 Box Step Overs

15 Cal Row

12 Warrior Sit Ups

15 Cal Ski

12 Body Rows

POST:

Stretch