12.4.2023

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 –

10m EMOM

Min 1 – 10 T-Pause Push Ups

Min 2 – STRICT PULL UPS – Pick a number that you can repeat.

WOD – 4 ROUNDS FOR TIME

50 Double Unders (150 singles)

40 Calorie Ski or Row

30 KBS (55/35)

20 Ab Mat Sit Ups

10 T2B

POST:

Stretch