1.5.2023

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

WARM UP WOD – NOT FOR TIME!

2-4-6-8-10

Deck Roll

OHS – PVC Load

WORKOUT

5 x 500m Row – 1m Rest between intervals

rest 2m

5 x 500m Ski – 1m Rest between intervals

rest 2m

5 x 1000m Bike – 1m Rest between intervals

POST:

Stretch