3.13.2023

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 –

2-4-6-8-10

Push Up

Pull Up

PVC OHS

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform one:

12 Box Step Overs

7 Burpees

10 Pull Ups

POST:

Ab Mat Tabata