1.4.2023

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

4×10 Reps of each:

Face Pulls

Banded pull aparts (alternate grip)

3-way shoulder

Mix in assisted spiderman banded stretch between each round

STRENGTH:

DB Floor Press – 3×8

Dips – 3×10

Barbell Standing Press – 3×6

Body Rows – 3×10

POST:

7m AMRAP

5 SA KB Swings (ea arm)

5 Burpees

5 Ball Slams