WARM UP – MOBILITY
Agility ladder drills and dynamic full body stretches
Tech: KB snatch + OH Lunge
Review other WOD movements and set up/warm-up
WOD A
Complete 3 rounds for consistency and quality movement: (30 mins total)
Every 2 min x 4 stations:
1) 20/15 Cal Bike
3) 20 Bar facing burpees
2) 25/20 Cal Ski
4) 20 Kettlebell Snatch + Lunge (10/arm – forward lunge w/ opposite leg)
– Rest an extra 2 min after each complete round –
– Start on any movement and rotate in order
– Scale reps as needed to work for no more than ~90s on each station
– no score or rx loads today, just work.
ACCESSORY
Cool down, Stretch, mobilize, or work on a weakness
