6.1.2022

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:

12 Cal Bike

8 OHS (PVC Load)

8 RDL (PVC Load)

STRENGTH:

Land Mine Thruster – 3×5

Back Squat – 2 – 3 x 5 warm up/build up 

THEN 5×5 cross load

Face Pulls – 4×10

Banded Pull Aparts – 4×10

GHD – 3×6-8

Bulgarian Split Squat – 3×6 ea Leg

Conditioning:

21-15-9

Cal Ski

KBS

Box Step Overs

POST:

Stretch