WARM UP – MOBILITY
Quick dynamic warm-up up and WOD explanation
2 x 30-40s Intervals on each the Bike and Ski Erg (alternate with a partner) to get warm and practice technique.
WOD A
SKI ERG INTERVALS
Complete 5 sets for total Cals:
1:30 on / 2 min rest
– Rest 5 mins –
ECHO BIKE INTERVALS
Complete 5 sets for total Cals:
1:30 on / 2 min rest
—
Partner up, and start on either the Ski or the Bike intervals, complete all 5 sets, rest 5 min, then complete the other (40 mins total)
Coaches, use the big clock and set for 90s on, 15s rest / transition between partners
Individual score for each piece.
ACCESSORY
Cool down, Roll out, Mobilize
