WARM UP – MOBILITY
** Grab a machine, box, & barbell **

2 Sets:
60 secs warmup pace on your machine
2-3 mins dynamic stretches

8-10 Russian box step-ups per side / box jumps

BB C&J warmup

WOD A
ACE OF SPADES
30 min AMRAP:
15 Power clean to overheads 95/65lb
15 Box jumps 24/20″

15/12 Cal Row, ski, or 12/9 cal bike

  • C&J weight should be nice and light / easy to move

WOD B
5 Sets (7.5 mins)
20 secs Russian twists

  • 10 secs rest –
    20 secs Side plank L
  • 10 secs rest –
    20 secs side plank R

– 10 secs rest –

  • Russian twists can be with a light weight or BW

ACCESSORY
TABATA SIT-UPS
Score = lowest round

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