5.3.2022

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

10 Cal Bike

4 Spiderman Lunges – 2 per side (take some time)

5 Inchworms w/ Push Up

25M AMRAP

2 RING or Bar Muscle Ups (Sub 4 C2B pull ups)

4 Squat w/ Plate Press (45/35/25)

6 Burpees

8 G2OH (45/35/25)

10 Sorinex Roll Outs

12 Cal Ski/Row/Ride

POST:

Flutter Kick Tabata