5.31.2023

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

Deck Roll

1/2 TGU (Light KB or DB) each side

STRENGTH:

Dead Lift – 3×3 warm up then Cross Load 5×5

Barbell Load RDL – 3×6

Bicep Curls (DB or BB) – 3×10

Standing Press (Barbell) – 3×6

Conditioning:

12m AMRAP

12 Cal on C2 Machine

12 Push Ups

12 Ab Mat Sit Ups