4.12.2023

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 –

3 Rounds – not for time

8 Calorie Bike/Ski/Row

5 Inchworm w/ Push Up

5 Spiderman Lunge w/ Twist (per side)

WOD – For Time:

50 Air Squats

10 Burpees

40 Pull Ups

10 Burpees

30 KBS

10 Burpees

20 Ab Mat Sit Ups

10 Burpees

20 Ab Mat Sit Ups

10 TTB

30 Ball Slams

10 TTB

40 Push Ups

10 TTB

50 DBL Unders (3 for 1 singles)