10.11.2022

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:

3 Rounds:

10 Cal ERG

5 Inchworm + T-Pause Push Up

4 Spidey Lunges – 2 per side

Strength:

Land Mine Hip to Hip – 3×5 (per side)

Renegade Row – 3×10 ea arm

GHD – 4×6 (slow and steady)

Face Pulls – 4×10

Banded Pull Aparts – 4×10

DB Bench Press – 3×8-10

SL RDL (light DB in each hand) – 3×5 ea leg

Conditioning –

SHARE THE WORK

Partner Curve – 400 cals

Partner Ski, Bike or Row – 280 cals

POST:

Stretch