11.22.2022

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 Step Back Lunges – 5 per side

10 Goblet Squats

STRENGTH:

Front Squat – 8-6-6-4-4-2 

Green Band Good Mornings – 3×8

Body Rows – 3×10

DB Curl Press – 3×8

Banded Pull Aparts & Face Pulls – 3×10

Sorinex Roll Outs – 3×10

Conditioning:

15m AMRAP

15 Cal Bike

15 Ab Mat Sit Ups

15 Cal Row

15 Dbl Leg Lifts

15 Cal Ski

15 Sit Up/Get Up (25/15)

POST:

Stretch