WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch out

Pull out a light-moderate KB and review / warm-up all KB movements:

Russian KB swing, KB SDHP, OH lunges (scale to goblet lunges as needed), and Ab-mat sit-ups

Review: Row / Ski / Box jump / Bike and do a short warm-up (45-60s) of each.

WOD A

TORNADO ALLEY

Complete AMRAP in 30 mins of:

30/25 Cal Row

30 Ab-mat Sit-ups (you may anchor your feet around your KB)

30/25 Cal Ski

30 Russian KB Swings (24/16)

30 Step down Box jumps (24/20)

30 KB Sumo deadlift high pull (24/16)

30/25 Cal Bike

30 KB Overhead lunges (15/side)(24/16)

Start on the row, ski, box jump or bike and move in order.

If a ski/bike station is full you may jump ahead to the next 2 movements then come back when available.

ACCESSORY

Cool down, Roll, Stretch, Mobilize

and/or work on a weakness