6.14.2022

ARM 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

5 OHS (45/35)

5 RDL (45/35)

STRENGTH:

Land Mine Thruster – 3×5

Back Squat – 6-6-6-4-4-4 – add weight each set

Face Pulls – 4×10

Banded Pull Aparts – 4×10

Sorinex Cart Roll Out – 3×10

Sorinex Cart Leg Curls – 3×10

Conditioning:

21-15-9

Cal Ski

Ball Slam

Box Step Overs

POST:

Stretch