6.11.2024

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 –

50 Cals on Concept2

PVC Squat Practice – 5×5

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Back Squat (sub Box Squat) – 8-8-6-6-4-4-2

Weighted Lunges – 3×5 ea leg

Sorinex Cart Roll Outs – 3×10

Sorinex Hamstring Curls – 3×8 ea side

Body Rows – 3×10

DB Curls – 3×10

Conditioning:

12M AMRAP

15 Cal C2

12 Ab Mat Sit Ups

9 T2B

POST:

STRETCH