4.20.2023

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 –

12 Cal Bike

3-way shoulder – 5 reps

5 Standing Press (45/35)

STRENGTH:

CLEAN BAR COMPLEX

2 position Clean – 8×2 – add weight each set

Clean Grip Barbell Shrug – 3×6

Barbell RDL – 3×6

Dips – 3×10

Sorinex Push Up Posture Walks – 3×5y Down and back

Conditioning:

7m AMRAP –

7 DB RDL (45/35/25)

7 Push Ups on DB

7 DB Thrusters

POST:

Stretch