WARM UP – MOBILITY

Easy 400m run (or ~2 min of cardio machine of your choice)

Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.)

Pre-squat hip/hamstring stretch

Warm-up KB swings, Wallballs, and Burpee box jumps and prepare for WOD

WOD A

CLASSICO

Complete 5 rounds for time:

Run 400m (sub 400m Row/Ski, or 800-1000m Bike)

21 Kettlebell swings (24/16)

15 Wallballs (20/14)

9 Burpee box jumps (24/20)

New athletes or those that struggle with longer WOD’s cut reps down as needed (eg: 15 – 12 – 6)

(Last completed April 30th/22)

ACCESSORY

In remaining class time: Cool down, roll out, stretch / mobilize, or work on a weakness.