6.30.2022

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

7 Pull Ups

7 Push Ups

STRENGTH:

Bench Press – 8-8-6-6-4-4-2-2

DB Incline Press – 3×8

Strict/Weighted Pull Ups – 5×ME (max 10)

Face Pulls – 3×10

DB Curls – 3×8

Conditioning:

7m AMRAP

7 KBS

7 Burpees

7 T2B

7 Deck Rolls

POST:

Stretch