11.15.2022

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

5 Strict Press (Barbell)

5 Back Squats (barbell)

STRENGTH:

Land Mine Thruster – 3×5 each way

GHD – 3×6

SA KB Snatch – 3×6-8 each side

Windmill – 3×5 ea side (light!!!)

Box Squat – 5×5/3×3

Wall Walks – 3×3 (mix these in as you work through the rest)

Sorinex Knee Tucks + Push Up – 3×8

Sorinex Leg Curls – 3×10

Conditioning:

1,000m Time Trial – best 1K effort on SKI Erg or ROW