WARM UP – MOBILITY
Ladder, cone and parallette agility & plyo drills 8-10 mins
10 rep Diagonal Stretch & Single Leg Good Mornings
10 rep Diagonal Stretch & Single Leg Good Mornings
WOD A
LORD OF THE LUNGS
(38 mins total)
A) 4 Rounds, 90 secs per station
A) 4 Rounds, 90 secs per station
Bike Cals
Ball Slams 30/20lb
Rest 90 secs
-Rest 5 mins-
B) 4 Rounds, 90 secs per station
50’ Sled Pushes (50′ = 1 rep)
Row Cals
Rest 90 secs
—
-Start on either couplet and complete all 4 rounds before resting 5 mins and moving to the next. Score = total reps for both couplets
WOD B
2-3 Rounds:
10 rep Diagonal Stretch with 10 secs hold on last rep
10 rep Single Leg Good Morning with 10 secs hold on last rep
—
Crossover Recovery
10 rep Diagonal Stretch with 10 secs hold on last rep
10 rep Single Leg Good Morning with 10 secs hold on last rep
—
Crossover Recovery
