4.17.2023

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

Deck Roll

Body Row

WOD:

10 Rounds:

500m if you Row or Ride – 1K if you bike

5 Pull Ups

10 Push Ups

POST:

100 Ab Mats for time