6.24.2024

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 Concept 2

10 Strict Pull Ups

10 Step Back Lunges

WOD –

24m EMOM:

1 – 12 Wall Ball Shots

2 – 12 T2B

3 – 12 Box Step Overs

4 – 12 Sit Up Get Up (35/25)

5 – 12 Cal Ski/Bike/Row

6 – 12 G2OH (35/25) Dumbell Load – one in each hand

POST:

6-45-90