9.5.2024

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:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Body Row – 4×10 & Perfect Push Up – 4×10

Standing Press – 3×6 & DB RDL (both hand/legs) 3×8

Box Step Ups – 3×8 ea leg & DB Thrusters – 3×8

Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts – 3×10

CONDITIONING:

3 Rounds –

20 Cal C2

15 Ab Mat Sit Ups

10 Air Squats

POST:

STRETCH