7.30.2024

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) – 10-10-8-8-6-4 – add weight with each set.

Strict Pull Ups – 3xMAX EFFORT – add weight if needed

Sorinex Cart Roll Outs – 3×10

Banded Pull Aparts – 4×8 Alternate Grip each set

Bulgarian Split Squat DB Load – 3×6

Conditioning:

3 Rounds for time:

1k Bike or 500m Ski/Row – 85-90% effort!

*rest 2m between efforts*

POST:

STRETCH