9.16.2022

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

3 Rounds – not for time –

12 Cal Erg

5 Inchworm + Push Up

5 Windmill – KB Load (light) – each side

10 Ab Mat Sit Ups

TEAMS OF 3 –

25m AMRAP

Partner A – 20 Cal Ski/Bike/Row

Partner B – 2 TGU’s per side (sub 5 1/2 TGU’s per side)

Partner C – REST

POST

Stretch