8.30.2023

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:

2-4-6-8-10

Deck Roll

1/2 TGU (Light KB or DB) each side

WOD 1 –

10m EMOM

Min 1 – 10 Cal Ski/Bike

Min 2 – 10 Body Rows

WOD 2 –

Partner Up! – 20m Running Clock

Partner A – Jog short lap (sub 30 cals on Concept 2)

Partner B – 10 Push ups – 10 Warrior Sit Ups

POST:

STRETCH