11.17.2023

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

Pull Up

Push Up

Warrior Sit Up

WOD:

20 Cal Concept 2

80 KBS

40 Cal C2

60 Back Squats (45/35/PVC)

60 Cal C2

40 Push Ups

80 Cal C2

20 Pull Ups

POST:

Stretch