WARM UP – MOBILITY
Quick dynamic warm-up + shoulder / trunk rotations
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4-5 mins to warm-up for WOD A (2 light warm-up building sets)
WOD A
Every 4 min x 3 sets:
Super sets:
8-10 Strict press @3,1,X,1
8-10 Ring rows @3,0,X,1 (lower rings / raise feet as needed to challenge)
20-25 Banded good mornings
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Groups of 3, follow your partners through
WOD B
EASTER EGG EXTERMINATOR
In teams of 3 complete AMRAP in 30 mins:
Partner 1: Row for Calories
Partner 2: Completes KB complex:
12 Double KB sumo deadlifts
8 Double KB cleans
12 Alternating KB Push press (6/arm)
8 KB facing Burpees
Partner 3: rest
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Every time Partner 2 completes their set, the team rotates in order.
Team “AMRAP” score: Rounds = (# of full rounds of the KB complex completed) + Reps = # of Cals Rowed
