WARM UP – MOBILITY
1km run
Dynamic stretch out
Review WOD movements and scaling options
WOD A
RISE OF THE MACHINES
Complete 4 rounds for total calories:
In 2 min complete:
100ft sled push (110/70)
15 Russian KB Swings (32/24)
AMRAP Cal Bike in remaining time
– Rest 2 min –
In 2 min complete:
15 Ball slams (40/30)
10 Box jump overs (30/24)
AMRAP Cal Row in remaining time
– Rest 2 min –
Score is combined row and bike calories across the 8 working sets.
Start on either set and switch each 2 min interval.
ACCESSORY
Crossover symmetry “Recovery”
10-15 min of focused mobility work
