8.21.2023

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 (Ski-erg works too) – 10x100m – Deck ROLL for punishers

STRENGTH:

Dead Lift– (1-2 set light warm up) 5×5

Supinated Grip Bent Over Row – 3×8

Strict Press (Standing/Barbell Load) – 3×6

Body Rows – 3×10

Bulgarian Split Squats – 3×6 ea leg (DB load if desired)

Conditioning:

15m AMRAP

15 Cal Bike

12 T2B

15 Cal Row

12 Dead Animal Crunches

15 Cal Ski

12 Sorinex Roll Outs

POST:

Stretch