1.26.2023

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:

Rowling (Ski-erg works too) – 10x100m – Deck ROLL for punishers

STRENGTH:

Dead Lift – 5-5-5-4-4-3

GHD – 3×6

Sorinex Hamstring Curl – 3×8

Body Rows – 3×10

Bulgarian Split Squats – 3×6 ea leg (DB load if desired)

Conditioning:

15m AMRAP

15 Cal Bike

12 T2B

15 Cal Row

12 Warrior Sit Ups

15 Cal Ski

12 Sit Up Get Up (25/15/10)

POST:

Stretch