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
Wall Ball Shots
Lateral Lunges (PVC Load or no Load)
STRENGTH:
Front Squat – 3×3 warm up then 5×5 Cross Load
Man Maker – 3×3
Dips – 3×10
Banded Pull Aparts – 3×10
CONDTIONING:
SHARE THE WORK:
PICK ONE, EITHER THE CURVE OR A C2 MACHINE.
350 Cal Curve or 200 Cal Ski/Bike/Row
200 KBS
*Partner A can Swing while Partner B is on the C2 or Curve, and vice versa*
Bar GYM 