3.17.2022

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 –

3 Rounds – not for time

12 Calorie Bike/Ski/Row

5 Inchworm w/ Push Up

5 step Back Lunges (per leg)

STRENGTH:

Weighted Pull Ups – 5xME

Body Rows – 3×8 (1s pause at the top)

Perfect Push Up – 5×10 (12-15)

Sorinex Leg Curl – 3×10

Conditioning:

7m AMRAP

7 Hang Power Cleans (95/65)

7 Burpees over the bar

7 Warrior Sit Ups

POST:

Stretch