WARM UP – MOBILITY

Big dynamic warm-up and full body stretch out

Review WOD movements and give 4-5 min to warm-up and practice a few each movement and set up for WOD.

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.

ACCESSORY

3-5 min Aerobic cool down / flush

3 rounds:

12-15 Heel elevated goblet squat (narrow stance, quad focused)

8-10 GH Raise ‘or’ 12-15 Hip extensions (weighed if possible)

30-45s/side Side plank hold (weight hip with slam ball)

– rest as needed

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