1.19.2023

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

Rowling (Ski-erg works too) – 10x100m – Burpee Punisher

10m EMOM:

Minute 1) 25 Cal Curve Run

Minute 2) 12 HR Push Ups

10m EMOM:

Minute 1) 10 Cal Ski Erg

Minute 2) 10 Wall Ball Shots

10m EMOM:

Minute 1) 10 Cal Bike

Minute 2) 10 Pull Ups

POST:

Stretch