3.29.2022

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 –

10m EMOM

Min 1 – 10 Pull Ups

Min 2 – 10-12-15 Push Ups – pick a number you can sustain

STRENGTH:

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

THEN 5×5 cross load

Dips – 3×10

Banded Pull Apart – 4×10

Face Pulls – 4×10

WINDMILL – KB Load – 3×5 each way

Conditioning:

1 of each as fast as possible – allow recovery between efforts

100 Cal Bike

100 Cal Ski (or Row)

POST:

Stretch