WARM UP – MOBILITY

Big dynamic joint rotation warm-up and stretch (hip/hamstring/squat focused)

Review WOD A movements and warm-up a few of each.

WOD A

LEGGY & LUNGY

Complete 3 rounds for max reps: (36 min)

1 min Ski Erg (Cals)

1 min Box jump overs (24/20)

1 min Double KB front rack lunge steps (2 x 24/16kg – step forward or backwards)

– 3 min rest –

1 min Echo Bike (Cals)

1 min Wallballs (20/14)

1 min Dumbbell box step overs (2 x 50/35lb, 20/24″, farmers carry)

– 3 min rest –

—-

Start on either 3 min section and alternate 3 min on, 3 min off, until 3 rounds of each are completed.

Stagger 2nd heat by a full 3 min.

(Last completed: Dec 16th, 2019)

ACCESSORY

Cool down, Roll out, Stretch, or work on a weakness

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