10.25.2023

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 –

5-10-15-20

Cal Ski/Row/Bike

Warrior Sit Up

WOD:

Tabatas:

1. Burpees

2. G2OH (45/35/25)

3. Wall Ball Shots

4. Flutter Kicks

5. Pull Ups

6. Curve Run

POST:

6-45-90