8.8.2024

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) – 6-6-4-4-4-2 – 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

Banded Face Pulls – 4×8

Bulgarian Split Squat DB Load – 3×6

Conditioning – pick one:

2500m ROW or SKI

5000m Bike

POST:

STRETCH