11.9.2022

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 –

2-4-6-8-10

Push Up

Pull Up

Air Squat

WOD:

5 Rounds –

Row/Ski – 1K or BIKE 2K

Farmer’s Carry (sub heavy bag carry) – Short Lap

POST:

Alternate Tabata – Burpee & T2B (strict)