11.8.2023

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 on Ski Erg or Rower

Burpee Punisher

WOD:

4 RFT–

50 Calories on a C2 machine

40 Ab Mat Sit Ups

30 Push Ups

20 Thrusters (45 lb Barbell OR 20-25lb dumbell)

10 Pull Ups

POST:

STRETCH