8.15.2023

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:

3 Rounds

12 Cal Bike

5 Goblet Squat w/ 1s pause

5 OHS (PVC Load)

STRENGTH:

Box Squat – 3×3 warm up – 5×5 cross load

Step Back Lunges – 3×10 each leg

Sorinex Hamstring Curl – 3×10

GHD – 3×6

Conditioning:

3 Rounds for time:

2k Bike or 1K Ski/Row

*rest 2m between efforts*