4.24.2025

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:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Body Row – 4×10 & DB RDL (both hands, both legs) – 4×10 – you can stand on a weight plate to add depth

KB Snatches – 3×6 Each Arm & Goblet Squat – 3×8

Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg

Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH