11.13.2023

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 –

24m EMOM:

1 – 10 Pull Ups

2 – 12 G2OH (45/35)

3 – 12 Box Step Overs

4 – 10 Sorinex Roll Outs

5 – 10 Cal Row

6 – 15 Ball Slams

Conditioning:

10m Ride/Ski/Row for total Distance

POST:

Stretch