WARM UP – MOBILITY

Dynamic running / jumping aerobic warm-ups

Stretch calves, hips, quads etc.

WOD A

CARDIO QUEENS

Every 6 min x 5 sets:

1) 500m Row + 400m run

2) 50 Step down box jumps (24/20) + 400m run

3) 500m Ski + 400m run

4) 150 Doubleunders (~2 min max) + 400m run

5) 1000m Bike + 400m run

Rest the remainder of the 6 min after each couplet

No scores today, just work at a challenging yet sustainable pace across the 5 sets.

4 athletes/station, rotate in order

Scale distance / reps so that you get at least 90s rest after each working set.

Clean Row / Bike / Ski handles before using them.

WOD B

Use remaining class time for some stretching / mobility work:

Green band: Overhead / Lats / Pecs

Straddle / 90/90’s / Half Pigeon etc.

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