4.14.2023

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

SHARE THE WORK – You Go-I Go

Partner Curve – 360 cals

Partner Ski, Bike or Row – 240 cals

Then –

200 KBS

100 Pull Ups

50 Wall Ball Shots

Post:

STRETCH