2.25.2025

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) – 8-6-6-4-4-4

Land Mine Step Back Lunge with Press – 3×5 ea leg

Body Rows – 3×10 w/ 1s pause at top

Sorinex Roll Outs – 3×10

DB Standing Press – 3×10

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

Banded Face Pulls – 4×10

Conditioning:

10m Concept2 Time Trial

POST:

STRETCH