9.9.2024

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 – not for time –

10 Cal Bike

10 Box Step Ups

10 Sorinex Cart Roll outs

25M EMOM

1 – 2 RING or Bar Muscle Ups (Sub 8 C2B pull ups)

2 – 10 OHS (65/45/35)

3 – 10 Burpees

4 – 2 Wall Walks

5 – 4 Heavy Bag C&J

POST:

Stretch