9.29.2023

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 – NOT FOR TIME!

3 Rounds – not for time –

10 Cal Bike

10 Box Step Ups

10 Floor Wipers (per side) holding a loaded barbell

20M EMOM

1 – 10 Pull Ups

2 – 10 Loaded Lunges (5 per side) – load with 45lb Barbell

3 – 10 Cal Ski (or 20 cal Curve run)

4 – 12 G2OH (35/25)

5 – 4 Big Ball Dumps

POST:

4m Ab Mat Challenge