12.6.2024

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 – 100m target

Deck Roll Punisher

WOD:

Partner Up! – 20m Running Clock

Partner A – Short Lap (sub 20 cals on C2)

Partner B – 10 Step Back Lunges (5 per side) – 10 Push Ups – 10 Warrior Sit Ups

POST:

STRETCH