9.12.2023

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:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

STRENGTH:

CLEAN BAR COMPLEX

Deck Clean – 10×1 – find a 1RM for today

Clean Grip Shrug – 3×8

Standing Press – 3×5

Sorinex Hamstring Curls – 3×8

CONDITIONING:

3 Rounds –

400m Run

10 Push Ups

15 KBS