5.25.2022

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 – not for time

12 Calorie Bike/Ski/Row

10 DBL Leg Lifts

10 Wall Ball Shots

STRENGTH:

Weighted Pull Ups – 5xME

Perfect push ups – 5×15

DB Load Blugarian Split Squat – 3×5 ea leg

Sorinex Cart Roll Outs – 3×10

DB load Single Leg RDL – 3×5 ea leg (keep it light – focus on balance)

Conditioning:

7m AMRAP

7 Burpees

7 Pull Ups

7 Warrior Sit Ups

POST:

Stretch