12.15.2023

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 Cal Ski/Bike

Min 2 – 10 Body Rows

Partner Up! – 24m Running Clock

Partner A – Jog a Long Lap (sub 20 cals on Concept 2)

Partner B – 5 Pull Ups, 10 Push Ups, 15 Ab Mat Sit Ups (rest until your partner finishes the run)

POST:

STRETCH