WARM UP – MOBILITY

Full body dynamic joint warm-up, then:

2 rounds: (@steady/easy pace)

30-45s row

12-15 Banded good mornings

6-8 Cobra push-ups

4-6 Scorpions

2 rounds of: (increase intensity)

30-45s Row

4 burpees

8 KB Swings

– rest 45-60s

WOD A

BUFFER OR SUFFER

Complete 5 rounds for total Burpee + KB swing reps combined:

In 4 minutes, complete:

25/20 Cal Row

then, AMRAP in remaining time of:

8 Burpees

12 Kettlebell swings (24/16kg)

– rest 2 min between rounds –

Stagger 2nd heat by 3 mins.

Record the total number of reps completed (after the row) and combine for a total score.

If you are not a strong rower, scale cals so that the first round is closer to 90s (keeping each under 2 min ideally)

KBs should be relatively light and unbroken throughout.

ACCESSORY

5-7 min Cool down / Flush

10-12 min of focused mobility/stretching work

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