9.20.2022

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 – 10-8-6-4-2

THEN 3×5 cross load @ your 6 rep weight

Sorinex Roll Outs – 3×10

GHD – 3×6-8

Body Rows – 3×10-12

Conditioning:

21-15-9

Cal Erg (Ski, ride or row)

G2OH (35/25)

Ab Mat Sit Ups

POST:

Stretch