9.30.2022

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!

10m EMOM

Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)

Minute 2 – 10 T-Pause Push Ups (or perfect push ups)

20M AMRAP

5 Pull Ups

10 KBS

15 Cal Ski/Row/Ride

10 Sit Up Get Up (DB in each hand – 10-15-20-25)

5 Sorinex Cart Roll Outs

POST:

Stretch