3.5.2024

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 – NOT FOR TIME!

3 Rounds –

10 Cal Bike

3 Spiderman Lunges – per side

5 OHS – PVC Load

HIP MOBILITY*

STRENGTH:

Dead Lift – 5-5-5-3-3-3

DB Curl Press – 3×8

Strict Pull Ups – 5xME (add weight if desired)

Single Leg RDL – DB load (one in each hand) -3×6 each leg (light and long)

Sorinex Roll Outs – 3×10

CONDITIONING:

5 x 500m SKI or ROW

or

5 x 1000m Bike

Mix these efforts into your lifts or do them after with 90s rest between efforts.

POST:

STRETCH