11.19.2024

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:

5 Rounds –

10 Body Rows

10 T-Pause Push Ups

STRENGTH:

Bench Press (DB or BB) – 5-5-5-3-3-3

DB Incline Press – 3×8 (keep it safe!)

DB RDL – 3×10

DB Shoulder Press (seated or standing) – 3×6

Conditioning –

5 Rounds –

500m Row/Ski or 1k Bike

15 KBS

15 Ab Mats

POST:

Stretch