WARM UP – MOBILITY
Big dynamic joint rotations and stretch out.
Review and warm-up Russian KB swings
Core activations: planks / sit-ups / review FLR (Front plank on low rings)
Warm-up 2-3 x 20-30s intervals on the Row, Bike, or Ski getting your HR up for the WOD.
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Get in to groups of 2-3 to share FLR rings as needed and start moving to different “core movements” for this first round.
WOD A
CARDIO CORE
EMOM x 30 mins: (5 rounds)
1) 30s Row, Ski, or Bike for max Cals
2) 20 Russian KB swings
3) 30s Row, Ski, or Bike for max Cals
4) 20 Ab-mat sit-ups
5) 30s Row, Ski, or Bike for max Cals
6) 30s FLR (front plank on low rings)
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Aim for consistent Cals on each “cardio” set.
Your score today is your total Cals combined for the 15 x 30s cardio intervals (you can leave the monitor on and have a running tally)
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
and/or work on weakness
