5.24.2022

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!

3 Rounds – not for time –

10 Cal Bike

10 Box Step Ups

5 Inchworms w/ Push Up

STRENGTH:

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

THEN 4×4 cross load

Bent Over Row – 3×6

Standing Press – 3×6

Sorinex Hamstring Curls – 3×10

Conditioning:

15m AMRAP

15 Cal Bike

12 T2B

15 Cal Row

12 Ab Mat Sit Ups

15 Cal Ski

12 Sit Up/Get Up (25/35)

POST:

Stretch