9.14.2022

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

Step Back Lunge (ea leg)

30m EMOM:

10 or 12 or 15…. PUSH UPS

The goal is to hit 300 push ups.

Conditioning:

10m Ride or Curve Walk/Jog

POST:

Stretch