10.10.2023

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

WOD –

10×10 (3 Rounds)

10 reps per exercise, EMOM style:

1. Cal Row
2. Sorinex Hamstring Curls
3. Pull Ups
4. Standing Press (45/65)
5. Burpees
6. Cal Ski
7. T-Pause Push Ups
8. OHS to a WALL BALL TARGET (PVC Load)
9. Cal Bike
10. Box Jumps (step down) sub step ups.

POST:

STRETCH