9.27.2022

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!

2-4-6-8-10

T2B

Sorinex Cart Roll Out

24m EMOM:

1 – 10 Pull Ups

2 – 10 G2OH (DB – one in each hand) 45/35/25

3 – 12 Box Step Overs

4 – 10 Back Squats (95/65/45)

5 – 10-12 Dips

6 – 8 Cal Bike/Ski

Conditioning:

10m AMRAP

12 Cal Bike/Ski/Row (25 Cal Curve)

8 Sit Ups Get Ups (35/25)

8 Flutter Kicks holding plate (35/25) on a 1-2-3=1 count

POST:

Stretch