Wednesday, 20 December, 2017
WARM UP – MOBILITY
6-8 mins running + dynamic stretches
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Tech core exercises
WOD A
Cardio & Abs Day #basic
3 rounds of 3,2&1 min AMRAPs at each station, 30 sec transition between stations (37.5 mins)
Bike Cals
Double Unders
Row Cals
50’ Sled Pushes (10′ reps)
*R1: 3 min, R2: 2 min, R3: 1 min
**Start at any station and move in order
***After everyone has rotated through each of the 4 stations, there is a 5th “rest/core” station that everyone will do at the same time, then it’s a 30 sec transition and onto the next round.
5 V-ups
5 Side Plank Elbow Touches per side
5 Tuck-ups
5 Side Plank ET per side
ACCESSORY
Roll/stretch whatever needs some love!
