3.10.2022

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

5 Inchworm w/ Push Up

5 Spiderman Lunge w/ Twist (per side)

STRENGTH:

Weighted Pull Ups – 5xME

Sorinex Cart Roll Outs – 5×10

Arnold Press – 3×8

Sorinex Tuck+Pike – 3×6 (tuck+pike = 1)

Conditioning:

7m AMRAP

7 KBS

7 Burpees

7 T2B

POST:

Stretch