11.21.2022

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 – 100m Row or Ski – Burpee Punisher

WOD:

This is a 10 Round Workout

250m Ski or Row – 500m Bike

10 …9 …. 8 … 1 – Perfect Push Ups

1 … 2 … 3 … 10 – Pull Ups

Post:

Stretch