6.10.2022

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 –

2-4-6-8-10

Pull Up

Step Back Lunge

HR Push Up

E10MOM – 7m AMRAP x 3

AMRAP 1:

7 KB Snatches (per side)

7 Burpees

7 Warrior Sit Ups

AMRAP 2:

7 Pull Ups

7 T2B

7 Wall Ball Shots

AMRAP 3:

7 Cal Ski

7 Squat w/ Plate Press (35/25)

7 G2OH (35/25)