3.10.2023

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 –

10m EMOM

Min 1 – 10 Cal Ski/Bike

Min 2 – 10-12-15 Push Ups – pick a number you can sustain

Teams of 3 – 20m Running Clock

1A – Jog short lap (sub 20 cals on Concept 2)

1B – G2OH (DB Load – one in each hand) 35/25/15

1C Rest

POST:

Flutter Kick Tabata