1.1.2023

HAPPY NEW YEAR!

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 –

5-4-3-2-1

Pull Up

Push Up

Warrior Sit Up

PARTNER UP!

Share the work, on 1 person works at a time:

350 Cal Curve Run OR 200 Cal Ski, Row or Bike

150 KBS

100 Push Ups

80 Pull Ups

60 Wall Ball Shots

30 Burpees

POST:

STRETCH