6.2.2022

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 Cal Bike

3-way shoulder – 5 reps

5 Standing Press (45/35)

STRENGTH:

CLEAN BAR COMPLEX

2-Position Clean– 8×2 (1 Deck + 1 Hang)

Clean Grip Barbell Shrug – 3×8

Front Squat – 3×2 w/ 1s pause in hole – keep it light

Sorinex Cart Roll Out – 3×10

Conditioning:

100 CAL Bike/SKI/Row for time.

POST:

Stretch