9.13.2022

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:

3 Rounds – not for time –

12 Cal Ski

Banded Pull Aparts – 10 reps

5 OHS (PVC) w/ Monster Band around Knees

25m AMRAP:

Heavy Bag Carry (sub farmer’s carry) – Short Lap

15 Cal Ski/Bike/Row (50 Cal Curve – or run a long lap)

12 Ab Mat Sit Ups

10 Wall Ball Shots

7 T2B

5 Burpees

POST:

4m Ab Mat Challenge