8.22.2023

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

WOD – 40m Running Clock

5 Cal Concept 2

5 Pull Ups

5 Perfect Push Ups (on DB’s)

5 Ab Mat Sit Ups

5 KBS

Next time through –

10 reps of everything…then 15…..then 20….etc.

Keep adding 5 reps to everything with each new round until time is up.

POST:

STRETCH