4.19.2023

11.30.2022

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:

10 Cal Ski

5 Windmill per side

WOD:

21-15-9

Burpees

KBS

Rest 3m

21-15-9

Pull Up

Push Up

Rest 2m

21-15-9

Box Step Ups

Wall Ball

Post:

Stretch