8.2.2022

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 – NOT FOR TIME!

3 Rounds:

12 Cal Ski

5 Pull Ups

10 HR Push Ups

10 Air Squats (optional: Band around Knees)

STRENGTH:

Land Mine Step Back Lunge w/ Press – 3×5 ea side

Front Squat – 2 – 3 x5 warm up/build up 

THEN 5×5 cross load

Body Rows – 4×10 w/ Pause at top

DB Floor Press – 4×8

Sorinex Roll Outs – 3×10

Conditioning:

21-15-9

Cal Ski

Cal Bike

Double Under (3 for 1 singles)

POST:

Stretch