2.17.2022

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!

3 Rounds:

20 Cal Bike

10 Sit Up/Get Up

10 Push Ups

STRENGTH:

STRENGTH:

Land Mine Thruster – 3×5

Box Squat – 2 – 3 x5 warm up/build up 

THEN 5×5 cross load

Face Pulls – 4×10

Banded Pull Aparts – 4×10

Green Band Good Mornings – 3×8

Conditioning:

21-15-9

Burpees

Ball Slams

Box Step Ups

POST:

Stretch