3.25.2025

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:

Dead Lift – 6-6-6-4-4-4

Barbell or DB Shrug – 4×8

GHD – 3×6

Chin Ups (supinated grip) – 3×10

DB Hammer Curls – 3×10ea arm

Face Pulls – 4×10

Banded Pull Aparts – 4×10

Conditioning:

2k Row/Ski

4K Bike

POST:

STRETCH