8.5.2022

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

3 Rounds – not for time –

12 Cal Erg

5 Pull Ups

10 Push Ups

15 Ab Mat Sit Ups

TEAMS OF 3 –

15m AMRAP

Partner A – 15 Cal Ski/Bike/Row

Partner B – 10 G2OH/5 Squat w/ Plate Press (45/35/25)

Partner C – REST

• we’ll move outside together for

TEAMS OF 3 –

15m AMRAP

Heavy Bag Carry down –

Perform 10 Push ups + 10 Air Squats

Heavy Bag Carry Back –

Perform 15 Warrior Sit Ups

*rest while you wait for the bag to reach you*