5.18.2023

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 –

10m EMOM

Min 1 – 8 Cal Ski/Bike

Min 2 – 8 OHS (45/35/PVC)

STRENGTH:

Box Squat – 2-3 warm up sets then 5×5 cross load

Curl Press – 3×8 (DB Load)

DB Load SL RDL – 3×6 each leg

GHD – 3×6

CONDITIONING:

7M AMRAP –

25 DBL unders (sub 75 singles)

7 Push Ups

5 Pull Ups