8.16.2023

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

3 Rounds Not for Time:

Walk/Run 20 Cals on Curve

5 Windmills (per side)

WOD:

E5MOM for 3 Rounds:

1,500m Bike

10 T2B & 7 Burpees

E5MOM for 3 Rounds:

750m Row

10 Med Ball Burpee/Wall Ball

Post:

Stretch