7.18.2022

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:

2-4-6-8-10

Pull Up

Push Up

Ab Mat Sit Up

Strength:

Land Mine Hip to Hip – 3×6 (3 per side)

GHD – 3×6

Body Rows – 3×10

Barbell RDL – 3×8 (put weight on the bar)

Plank SA Banded Pulls – 3×6 each arm (blue band)

Sit Up/Get Up – 4×10 (35/25)

Conditioning: SHARE THE WORK

Partner Curve – 400 cals

Partner Ski, Bike or Row – 280 cals

POST:

Stretch