12.13.2023

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:

1-2-3-4-5

Pull Up

Push Ups

Air Squat

WOD:

12m AMRAP

5 Cal Bike

5 Pull Ups

5 Push Ups

*add one rep each round until the time is up!

12m AMRAP

Back Squat (135/115/95/65/45)

Wall Walk

Jerk (cheat press) – same weight as the back squat

*add one rep each round until the time is up (start at 1)

We’ll have 3m rest between the 12m AMRAPS

POST:

TABATA – Warrior Sit Up/Get Up – 6″ leg holds – (alternate)