7.11.2022

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 –

10 Cal Ski

10 Warrior Sit Ups

10 Dbl Leg Lifts – use the rig to counter-balance

STRENGTH:

Strict Pull Ups – 5 x ME – add weight if desired. 

Perfect Push Ups – 10 x 10

Strict Press – 5 x 8 (barbell load)

Renegade row – 3×8 each arm

Dips – 3×10

Conditioning:

21-15-9

Cal Ski (or Row)

Pull Ups

DB G2OH (45/35/25)

POST:

Stretch