4.13.2022

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

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform:

BIKE = 8 Burpees

ROW = 4-6 100lb Ball Shoulder Drops

SKI = 10 OHS (45/35)

POST:

Med Ball Tabata

1. Chest Pass
2. Overhead Toss
3. Wall Ball Action over the Rig
4. Partner Sit Up Med Ball Pass
   • REPEAT 2x