10.15.2025

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 –

Rowling – 10x100m – burpees for punishers

WOD – 

Farmer’s Carry – LONG LAP

50 Calorie Ski or Row

10 Pull Ups

20 Wall Ball Shots

30 KBS

40 Ab Mat Sit Ups

50 Calorie Ski or Row

FAMER’s Carry – LONG LAP

POST:

Stretch