9.3.2024

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 – NOT FOR TIME!

3 Rounds –

10 Cal C2

3 Spiderman Lunges – per side

5 OHS – PVC Load

STRENGTH:

Dead Lift – 5-5-5-3-3-3

DB or Barbell Curls – 3×8-10

Strict Pull Ups – 5xME (add weight if desired)

Bulgarian Split Squat – DB load -3×6 each leg

Sorinex Roll Outs – 3×10

CONDITIONING:

3 Rounds –

500m SKI/ROW (1K Bike)

15 Ab Mat Sit Ups

10 Box Step Ups

POST:

STETCH