5.14.2024

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

12 Cal Bike

5 Pull Ups

5 Squat Practice (PVC – Squat down with the PVC across your back, push it to overhead position while in the hole, stand up in OHS posture).

STRENGTH:

Back Squat – 3×3 warm up/build up. Then 5×5 Cross Load (sub box squat)

Bulgarian Split Squat – 3×6 each leg

Sorinex Hamstring Curl – 3×10

Body Rows – 3×10

Banded Pull Aparts – 4×10 (alternate between pronated and supinated grips each set)

GHD – 3×6

Conditioning:

3 Rounds for time:

2k Bike or 1K Ski/Row

*rest 2m between efforts*