3.28.2023

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 – NOT FOR TIME!

3 Rounds – not for time –

10 Cal Bike

3 Spiderman Lunges – per side

5 Goblet Squats w/ 2s pause in the hole

STRENGTH:

Back Squat – 8-8-8-6-6-4

GHD – 3×8

Dips – 3xME (add weight if desired)

Supinated Grip Bent Over Row – 3×6

Sorinex Hamstring Curls – 3×10

Sorinex Roll Outs – 3×10

Conditioning:

10m AMRAP

10 Cal Bike

10 Wall ball Shots

10 T2B

10 Ball Slams

10 Burpees

POST:

Stretch