4.4.2024

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 –

50 cal bike

HIP/SQUAT PREP – review cards

STRENGTH:

Dead Lift – 5-5-5-3-3-3

DB Curl Press – 3×8

Body Rows – 3×8 w/ 1s pause at the top!

Lunges – DB load -3×6 each leg

Sorinex Push Up & Tuck – 3×10

Pistols – use the RIG or Rings for Balance – 3×5 ea leg

CONDITIONING:

E3MOM for 5 Rounds –

500m SKI or ROW

or 1000m Bike

+20 Ab Mat Sit Ups

There won’t be much time between sets.