8.31.2022

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!

12-10-8-6

Cal Bike

Goblet Squat

30m EMOM:

5 (or 6 or 7) PULL UPS

The goal is to hit 150 pull ups – minimum.

Conditioning:

10m Ride/Ski/Row/Curve

POST:

Stretch