5.19.2022

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

Deck Roll

Burpees

STRENGTH:

DB Bench press – 2- sets warm up/build up then 5×5 cross load

Strict/Weighted Pull Up – 3xME

Curl Press – 3×6-8

Sorinex Roll Outs – 3×10

GHD – 4×6

Conditioning:

12m AMRAP

12 Cal Bike

12 Box Step Overs

12 Cal Ski

12 Ab Mat Sit Ups

POST:

Stretch