9.1.2022

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:

15 Cal Bike

10 Air Squats (optional: Band around Knees)

STRENGTH:

Land Mine Thruster – 3×5

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

THEN 5×5 cross load

Dips – 3×10

Green Band Good Mornings – 3×8

Bulgarian Split Squat – 3×5 ea leg

Conditioning:

21-15-9

Cal Ski

KBS

Ab Mat Sit Ups

POST:

Stretch