11.15.2023

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 –

2-4-6-8-10

Push Up

Warrior Sit up

WOD:

10 Rounds –

500m SKI or ROW or 1000m bike

10 Pull Ups

POST:

4m Plank – 50s on/10s Rest

(Forearm, Right Side, Left Side, Push Up Position)