WARM UP – MOBILITY
Big dynamic warm-up and full body stretch out
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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 –
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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
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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
