12.12.2024

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 –

50 Cals on Concept2

PVC Squat Practice – 5×5

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Back Squat (sub Box Squat) – 5×5

Box Step Ups – 3×5 ea leg (DB load)

Body Rows – 3×10

Sorinex Hamstring Curls – 3×10

Sorinex Roll Outs – 3×10

Banded Pull Aparts – 4×10 (alternate grip each set)

Conditioning:

TABATAS:

1. T2B

2. Wall Ball Shot

3. Burpees

POST:

STRETCH