12.18.2023

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

WOD –

24m EMOM:

1 – 15 KBS (55/35)

2 – 12 Dbl Leg Lifts

3 – 1 TGU per side

4 – 5 SA KB Presses per side

5 – 10 Cal Ski

6 – 10 Goblet Squats

Conditioning:

10m Ride/Ski/Row/Run

POST:

Stretch