WARM UP – MOBILITY
Dynamic running / Agility ladder warm
Full body stretch and movement prep
Review and warm-up WOD movements (Set up then rotate through EMOM: ~30-45s each)
WOD A
SWEATY BETTY
Complete 3 Rounds for total reps of:
90s AMRAP / 30s rest: (30 mins)
1) Echo bike (cals)
2) Kettlebell Swings (24/16kg)
3) 50′ Shuttle run (each 50′ = 1 rep)
4) Burpee bar touch
5) Row (Cals)
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Start on any station and rotate in order.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
