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

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