4.1.2022

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 – NOT FOR TIME!

2-4-6-8-10

HR Push Ups

Sorinex Cart Roll Out

Pull Ups

30m AMRAP:

Farmer’s Carry – short lap

25 Cal Ski/Bike/Row (60 Cal Curve)

20 Box Step Ups (total – 10 per leg)

15 Ab Mat Sit Ups

10 Ball Slams

5 DB Thrusters (45/25)

POST:

STRETCH