12.29.2025

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 Concept 2

10 Strict Pull Ups

10 Step Back Lunges

WOD –

24m EMOM:

1 – 10 Wall Ball Shots

2 – 10 Perfect Push Ups

3 – 10 G2OH – 45/35/25

4 – 10 Dbl Leg Lifts Holding plate – 45/35/25

5 – 10 Squat w/ Plate press – 45/35/25

6 – 10 Cal Ski/Row

POST:

STRETCH