4.19.2022

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!

3 Rounds:

10 Cal Bike

10 Pull Ups

10 Push Ups

10 Ab Mat Sit Ups

STRENGTH:

Clean BAR COMPLEX

2-Position Clean – 8×2 (1 Deck + 1 Hang)

Clean Grip Barbell Shrug – 3×8

Front Squat – 3×5

Conditioning:

12m EMOM

Min 1 – 25 Cal Curve Run

Min 2 – 15 Ball Slams

Min 3 – 15 Ab Mat Sit Ups

POST:

Stretch