1.24.2024

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 –

3 Rounds

10 Cal Bike

10 Body Rows

10 Box Step Ups

WOD:

3 Rounds –

2k ROW or SKI – 4K Bike

20 T2B

20 G2OH (35/25)

20 OHS (PVC Load)

POST:

STRETCH