WARM UP – MOBILITY

Quick warm-up + Dynamic joint circles

Then;

10/side Diagonal stretch w/ 10s hold on last rep

10/side Single leg good morning w/ 10s hold on last rep

20 Dowel dislocates

Then;

2 rounds: (60 stretch/30s rest – start on anywhere)

Tricep/lat stretch (elbows on edge of a bench, supinated hold on weight dowel + plates, pulled in to back of neck)

Jefferson curls (holding Kettlebell – 2-3 reps, slow and controlled)

Overhead/thoracic opener (upper back over a med ball, hold weighted dowel or light BB)

WOD A

PARTNER ROW + KETTLEBELL CARRY

With a partner row for max meters in 20 min:

Partner 1: Row for meters

Partner 2: KB Carry complex: (24/16kg)

100ft Farmers walk

100ft Double front rack carry

100ft Farmers walk

– Once partner 2 completes the FW, athletes switch on the rower.

– Score is total meters rowed by both athletes in the 20 min.

– Rx+ athletes, you may use heavier KB’s if you want.

ACCESSORY

Crossover Symmetry: Plyo or Iron Scap

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