8.10.2022

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!

10m EMOM

Minute 1 – 10 Cal Ski/Row

Minute 2 – 10 Dbl Leg Lifts (use the rig for counter balance)

WOD:

30M AMRAP

5 Pull Ups

10 Push Ups

15 KBS

20 Air Squats

25 Calorie Bike

30 Ab Mat Sit Ups

POST:

Stretch