WARM UP – MOBILITY
8-10 mins running / dynamic stretches
Partner up and warmup the exercises in the workout you’re starting on
Half of the class start on pt.1, half on pt.2
WOD A
MIGOS PT.1 OF 2
15 min partner AMRAP:
10/7 Cal bike
5 D-ball cleans over shoulder 150/100lb
—
-Alternate complete rounds
-Rest 5 mins before starting pt.2
MIGOS PT.2 OF 2
15 min partner AMRAP:
12/8 Cal row
12 Wallballs 30lb – 10′ / 20lb – 9′
—
-Alternate complete rounds
ACCESSORY
1-2 min hold per stretch/side:
-Couch
-Hip opener lunge
-Pecs
-Overhead on box/bench
