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
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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.
