5.10.2024

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 –

10m EMOM

Min 1 – 10 Step Back Lunges (5 each leg)

Min 2 – 10 T2B

Partner Up! – 24m Running Clock

Partner A – 25 Cal C2 (45 Cal Curve)

Partner B – 10 Wall Balls + 10 Ball Slams

(rest while your partner finishes the C2 effort)

POST:

STRETCH