10.20.2022

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)

3 Spiderman Lunges – per side

STRENGTH:

Land Mine Thruster – 3×5

Box Squat – 3×10

Sorinex Hamstring Curls – 3×10

SL RDL – DB load in each Hand – 3×6 each leg

GHD – 3×6-8

Body Rows – 3×10-12

DB Curls – 3×8-10

Conditioning:

21-15-9

Calories on a CONCEPT 2 machine

Pull Ups

Push Ups

Ab Mat Sit Ups

POST:

Stretch