Wednesday, 21 December, 2016
WARM UP – MOBILITY
8-10 mins agility ladder + dynamic
WOD A
20 secs on / 10 secs off x 5 rounds of each (10 mins)
Side Plank L
Side Plank R
Hollow Rock
-Rest 40 secs between rounds (10+20+10 interval)
WOD B
3 Rounds of 2 mins per station, 20 secs rest/transition between stations, no extra rest between rounds (28 mins)
Assault Bike
50′ Shuttle Sprints
Row
Double Unders
—
-Aim for a sustainable pace from the start
-No score today, focus on your own workout!
ACCESSORY
Spend 10 mins on your mobility issues!
