1.21.2024

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:

Dead Lift – 5×5

Barbell Shrug – 4×8

DB Load RDL – 3×6 – both hands/both legs

Sorinex Hamstring Curls – 3×10

DB Hammer Curls – 3×10ea arm

Lawn Mower Row – 4×10ea arm (on a bench, single arm)

Conditioning:

E3MOM for 12m

500m ROW (sub SKI or 1K bike)

POST:

STRETCH