9.18.2023

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 – 10 Rounds to 100m

Deck Roll Punisher

WOD 1 –

10m EMOM

Min 1 – 10 Cal Ski

Min 2 – 10 Pull Ups

WOD 2 –

10m EMOM

Min 1 – 10 Cal Bike

Min 2 – 10 T-Pause Push Ups

WOD 3 –

10m EMOM

Min 1 – 10 Cal Row

Min 2 – Box Stop Overs

POST:

STRETCH