WARM UP – MOBILITY
Partner up and start on the Ski Erg or Bike:
Alternate 3 rounds of each 30s intervals increasing intensity each sets ~60/70/80% effort
(Once all completed switch to the other machine)
Dynamic stretch out and prep for burpees and box jump overs, and warm-up a few reps of each.
WOD A
NO EXCUSES
Complete both stations (start on either) for total reps/cal completed. (33 min total)
Parter up and start on either station / movement.
Re-set the bike/ski erg for each interval.
7 rounds of:
30s AMRAP Bike Cals
30s rest
30s ARMAP Burpee w/ 2 hand touch
30s rest
- Rest 5 mins –
7 rounds of:
30s AMRAP Ski Cals
30s rest
30s ARMAP Box jump overs (24/20″)
30s rest
ACCESSORY
Cool down, roll out, stretch/mobilize
Work on a weakness
