9.5.2023

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

Body Row (pause at the top)

T Pause Push Up

Warrior Sit Up

WOD:

1 of each as fast as possible – allow recovery between efforts (2-3m)

100 Cal Bike

100 Cal Ski

100 Cal Row

50 Cal Bike

50 Cal Ski

50 Cal Row

POST:

Stretch