7.8.2022

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 –

10m EMOM

Min 1 – 10 Pull Ups

Min 2 – 10-12-15 Push Ups – pick a number you can sustain

Teams of 3 – 12m at each station – 30s to transition:

1A – Row/Ski 250/200m

1B – Hold Plank

1C Rest

2A – Run 25 Cals on Curve

2B – Wall Sit

2C – Rest

3A – Ride 15 Cals

3B – Bar Hold (95/65)

3C – Rest