3.1.2022

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 –

3 Rounds – not for time

12 Calorie Bike/Ski/Row

10 Box Step Overs

10 Wall Ball Shots

STRENGTH:

Weighted Pull Ups – 5xME

Ring or TRX push ups – 3×8

Lateral Lunges – 3×5 each way (barbell or PVC load)

Sorinex Cart Roll Outs – 3×10

Conditioning:

7m AMRAP

7 Hang Power Cleans (95/65)

7 Push Press (95/65)

7 Burpees (over the bar if there’s room)

POST:

Stretch