12.28.2022

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

25 Cal Curve Walk/Jog

10 Cal Ski Erg

3 Spiderman Lunges Per side

WOD:

Partner Up – 20m You Go I go

5 Burpees

8 Cal Bike

5 C&J – (135/115/95/65)

*Each Partner finishes the ENTIRE round before switching

POST:

Partners – Sit Ups w/ Med Ball Pass

4m – 40s work/20s Rest