1.25.2022

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

Pull Ups

Push Ups

Sorinex Roll Outs

STRENGTH:

2-Position Clean – 8×2

Supinated Grip Bent Over Row – 3×8

Banded Pull Aparts – 4×10

Face Pulls – 4×10

Conditioning:

5m AMRAP

5 KB Snatches (per arm)

5 Goblet Squats

5 Burpees

*catch your breath – then*

2K Row Or Ski

POST:

Stretch