9.20.2023

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

Push Up

Pull Up

Warrior Sit up

WOD:

25m Clock:

AMRAP:

25 Calorie C2 (sub 400m RUN)

10 Burpees

10 T2B

10 Ball Slams

2 Wall Walks

2 TGU’s (per side)

POST:

4m Plank – 50s on/10s Rest

(Forearm, Right Side, Left Side, Push Up Position)