11.11.2022

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 – NOT FOR TIME!

3 Rounds – not for time –

10 Cal Bike

10 Box Step Ups

10 Sorinex Cart Roll outs

20M AMRAP

2 RING or Bar Muscle Ups (Sub 4 C2B pull ups)

4 Squat w/ Plate Press (45/35/25)

6 Burpees

8 T2B

10 Ab Mat Sit Ups

12 Cal Ski/Row/Ride

POST:

Stretch