3.10.2025

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 –

2-4-6-8-10

Pull Up

Sorinex Roll Out

WOD:

1500m ROW/SKI – 3k Bike

25 Perfect Push Ups

1000m Row/Ski – 2k Bike

50 Ab Mat Sit Ups

500m Row/Ski – 1K Bike

100 KBS

1000m Row/Ski – 2k Bike

POST:

STRETCH