5.17.2024

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 – not for time!

10 Cal Bike

5 Pull Ups

10 Push Ups

15 Ab Mat Sit ups

Partner WOD – 20m AMRAP:

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sit

Bar Holds (45/35lb barbell)

Bar Hang

4″ dbl leg hold – hands anywhere except under your butt!

Forearm Plank

POST:

Stretch