7.31.2023

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 –

Rowling – Deck Roll Punisher – 10 Rounds (100m target)

STRENGTH – 

Dead Lift – 6-6-6-4-4-4 – add weight each set

Face Pulls – 4×12

DB Biceps Curls – 3×10

Sorinex Cart Roll Outs – 3×10

Pull Ups – 3xME (add weight, strict)

CONDITIONING:

7M AMRAP

7 Burpees

7 SA DB Snatch (per side)

7 Air Squats