1.29.2023

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 –

3×5 each of:

Deck Roll

PVC Squat Practice

Double Leg Lifts

WOD:

21-15-9

Cal Bike

Wall Ball Shot

Rest 3m

21-15-9

Cal Row

Perfect Push Up (on DB’s)

Rest 2m

21-15-9

Cal Ski

Box Step overs

Post:

4m Ab Mat Challenge

STRETCH!