4.28.2022

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:

3 Rounds – not for time –

10 Cal Ski

10 Warrior Sit Ups

5 GHD

8 RDL (45/35)

STRENGTH:

Dead Lift– 2 – 3 × 4 warm up/build up 

THEN 4×4 cross load

Sorinex Hamstring Curls – 3×6

Body Rows – 3×10

Conditioning:

15m AMRAP

15 Cal Bike

10 Sorinex Roll Outs

15 Cal Row

10 Burpees

15 Cal Ski

10 Wall Ball Shots

POST:

Stretch