11.8.2022

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 – Deck ROLL for punishers

STRENGTH:

Dead Lift– 2 – 3 × 4 warm up/build up 

THEN 4×4 cross load

GHD – 3×6

DB Curl Press – 3×8

Body Rows – 3×10

Bulgarian Split Squats – 3×6 ea leg (DB load if desired)

Conditioning:

15m AMRAP

15 Cal Bike

15 Ab Mat Sit Ups

15 Cal Row

15 Dbl Leg Lifts

15 Cal Ski

15 Russian Twists – per side (wall ball, plate, KB or DB Load)

POST:

Stretch