11.20.2024

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 –

Rowling – 10 Rounds – Deck Roll Punisers

WOD – EMOM

0-4 – 10 Squats with Plate Press (35/25)

5-9 – 10 Pull Ups

10-14 – 10 Sit Up Get Up (35/25)

15-19 – 10 Burpees

20-24 – 10 Box Step Ups – Weighted (35/25)

25-29 – 10 Cal Ski, Bike or Row

POST:

STRETCH