10.4.2022

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

5 PVC Squat Practice (lower in back squat, press the PVC up, stand in overhead posture)

10 Step Back Lunges (5 per side)

STRENGTH:

Land Mine Thruster – 3×5

Box Squat – 8-8-6-6-4-4-2

Sorinex Hamstring Curls – 3×10

GHD – 3×6-8

Body Rows – 3×10-12

Single Leg DB RDL (DB in each Hand) – 3×5 ea leg – keep it light!

Conditioning:

21-15-9

Cal SKI

Cal ROW

T2B

Ab Mat Sit Ups

POST:

Stretch