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
