WARM UP – MOBILITY
2 Sets:
45 secs Easy row, ski or bike
45 secs Skipping / DU practice

– approx. 60 rest / stretch calves –

Dynamic stretches, pec openers

WOD A
THE GHOST
Complete 6 Rounds for total reps (23 mins)
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders

– 1 minute rest –

  • Sub row for bike or ski as needed

WOD B
B1) 3 Sets:
10-15 Double DB bicep curls
10-15 Banded trunk rotations /side

– rest 45-60 secs –

B2) 3 Sets:
8-12 BB bicep curls
10-15 Paloff press /side

  • rest 45-60 secs –