4.4.2023

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!

2-4-6-8-10

T2B

Sorinex Cart Roll Out

WOD:

24m EMOM:

1 – 10 (12) Pull Ups

2 – 8 RDL + 8 Strict Press (DB Load – 45/35/25)

3 – 12 Box Step Overs

4 – 10 Sit Up/Get Up (35/25)

5 – 10-12 Dips

6 – 10 Wall Ball Shots

Conditioning:

10m AMRAP

15 Cal Bike/Ski/Row (25 Cal Curve)

10 Warrior Sit Ups

10 Dbl Leg Lifts

POST:

Stretch