12.21.2023

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:

5 Rounds –

8 Cal Ski

10 T-Pause Push Ups

STRENGTH:

Bench Press (DB or BB) – 8-8-6-6-4-4-2-2

Body Row – 3×10

Dips – 3×10

Sorinex Push Up + Knee Tuck – 3×6

Conditioning –

5 Rounds for Time –

10 Wall Ball Shots

10 Pull Ups

10 Burpees

10 Cal Ski or Row or Bike