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
