10.19.2022

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 –

Rowling (Ski-erg works too) – 10x100m – burpees for punishers

WOD – 3 ROUNDS FOR TIME

30 Calorie Ski, Ride or Row

30 Perfect Push Ups

30 Ab Mat Sit Ups

30 SA KBS – 15 per arm

30 Air Squats (Wall Ball for a target)

POST:

Stretch