12.16.2022

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:

3 Rounds – not for time –

12 Cal Ski

3-way banded monster walk – Down and Back

5 Pull Ups

20m AMRAP:

20 Warrior Sit Ups

15 Cal Ski/Bike/Row (30 Cal Curve)

12 Ball Slams

10 Box Step Ups

7 Burpees

2 Bar or Ring Muscle Ups

POST:

4m Ab Mat Challenge