12.15.2022

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:

2-4-6-8-10

Pull Up

Push Up

Air Squat

Strength:

Land Mine Step Back Lunge w/ Press – 3×5 (per side)

Sit Up Get Up – 3×10 (45/35/25)

Strict (or weighted) Pull Ups – 5×ME

Barbell OR DB Bench Press– 3×8

Perfect Push Ups – 3×12-15 (use DB’s or the perfect push up bars)

Man Makers – 10 Total (45/35/25) mix them in as you see fit

Conditioning –

SHARE THE WORK

Partner Curve – 400 cals

Partner Ski, Bike or Row – 280 cals

POST:

Stretch