6.19.2023

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:

5-4-3-2-1

Pull Up

Push Up

Air Squat

STRENGTH:

Weighted or Strict Pull Ups – 5xME

Perfect Push Ups – 3×12

Blue Band Plank Rows – 3×8 each arm

Standing Press – 3×6 (BB or DB load)

CONDITIONING:

2 C&J (65-135) – 500m Bike or 250m Row/Ski

4 C&J (65-135)- 400m Bike or 200m Row/Ski

6 C&J (65-135) – 300m Bike or 150m Row/Ski

8 C&J (65-135)- 200m Bike or 75m Row/Ski

10 C&J (65-135)- 100m Bike or 50m Row/Ski

8 C&J (65-135)- 200m Bike or 75m Row/Ski

6 C&J (65-135)- 300m Bike or 150m Row/Ski

4 C&J (65-135)- 400m Bike or 200m Row/Ski

2 C&J (65-135) – 500m Bike or 250m Row/Ski