3.16.2023

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

Pull Up

Push Up

Air Squat

Strength:

Land Mine step back lunge w/ Press – 3×6 ea side

DB Sing Leg RDL – 3×6 ea side (hold a DB in each hand)

Sorinex Hamstring Tucks – 3×10-12

Hang Power Clean – 5×5

Standing Press (barbell) – 4×5

Renegade Row – 3×8 ea side

Conditioning – Pick one:

Partner Curve – 400 Cals

Partner Ski – 260 Cals

Partner Row – 260 Cals