11.16.2023

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 – 10m EMOM

10 Perfect Push Ups (or 12, 13, 14, whatever suits you)

STRENGTH:

Dead Lift – 3×3 warm up then Cross Load 5×5

Single Leg RDL (DB Load) – 3×6 each leg

Bicep Curls (DB or BB) – 3×10

Sup. Grip Bent over Row – 3×6

Sorinex Cart Roll Outs – 3×10

Conditioning:

12m AMRAP

12 Cal on C2 Machine

12 T2B

12 Warrior Sit Ups