1.27.2022

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!

5-4-3-2-1

Pull Up

Push Up

AB Mat Sit Up

STRENGTH:

Weighted or Strict Pull Ups – 5xME

Weighted or Strict Dips – 5×10

Sorinex Hamstring Curl – 3×10

Conditioning:

1 x 500m Ski

3 x 250m Ski

5 x 150m Ski

Allow recovery in between efforts. RPE 7-8 on the efforts

POST:

Stretch