6.20.2022

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 – 10m EMOM

Min 1 – 10 Body Rows

Min 2 – 10 T-Pause Push Ups

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform:

BIKE = 10 Pull Ups

ROW = 7 Burpees

SKI = 10 Box Step Ups (5 per leg)

POST:

STETCH