Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
20-30 seconds Child’s Pose
On all fours wrist mobility (side to side, front to back, use different angles)
Flexibility:
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Seated Hamstring Stretch (legs out wide, stretch one way at a time)
20-30 seconds Seated Groin Stretch
20-30 seconds each side Lunge and Lower (take your elbow down to your ankle, if the left leg is out front then take your left elbow to your left ankle)
Movement:
10yd Shuffle out
10yd Shuffle back
10yd High Knees
10yd Butt Kicks
Specific Warm-up Prep:
2 Rounds
10 Plank Up Downs (move from your elbows up to your hands, up and down is one rep)
10 Lateral Lunges (5 each way)
WOD
*READ THE NOTES AND LET ME KNOW IF YOU NEED HELP
Alt. EMOM 25
M1: 1 Turkish Get-up Right Arm
M2: 1 Turkish Get-up Left Arm
M3: 40yd Heavy DB Front Rack Carry
M4: 4-10 Tire Flips (depends on your weight)
M5: 40yd Bear Crawl
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