11.23.2023

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

Rowling – 100m SKI or ROW

Burpee Punisher

WOD 1:

2 Rounds for Time:

20 Pull Ups

20 Push Ups

20 Ab Mats

20 Air Squats

Rest 3m

WOD 2:

3 Rounds for time:

400m RUN (Sub 25 cal C2)

21 KBS

12 G2OH (35/25)

Rest 2m

WOD 3:

3 Rounds for Time:

10 Wall Ball Shots

10 T2B

10 Goblet Squats

POST:

STRETCH