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

Friday the 13th – Lucky 13

3 Rounds:

13 Push Ups

13 Box Jumps

13 Cal Ski/Row

13 KBS

13 Push Press (45/35)

13 RDL (45/35)

13 T2B

13 Dips

13 Air Squats

13 Ab Mat Sit Ups

13 Ball Slams

13 Cal Bike

13 Pull Ups