5.4.2022

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!

2-4-6-8-10

Pull Up

Push Up

Goblet Squat

STRENGTH:

Back Squat – 3×5 then 3×3

Curl Press – 3×10

Sorinex Hamstring Curl – 3×10

Conditioning:

1K Row

2K Bike

1K ski

RPE – 6/7

POST:

Stretch