4.21.2022

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 Body Rows

Min 2 – 10 Push Press (45/35)

WOD – 3 Rounds For Time:

500m Row or Ski

21 Kettle Bell Swings

12 T2B

6 Burpees

POST:

100 Push Ups for Time