WARM UP – MOBILITY
Dynamic running warm-up
Calf / Anke & Hip / Hamstring mobility

Double under technique skill work and practice/warm-up

WOD A
TRI HARD
Every 10 min x 4 sets each for time:
Echo Bike 1000/800m
100 Doubleunders
Run 500m

The goal here is a consistent pace across the 4 sets.
Newer athletes may scale to 3 rounds.
Working time should be 6-7 mins/set
Stagger heats of 7 by 2-2.5 mins.
Bike should be under 2 min, if not scale distance.
DU’s should be 90s-2min, if not scale reps, and/or 200 singles.
Record working time for each set, your score is the slowest of the 4 sets.

ACCESSORY
10-15 min of focused mobility/recovery work.
Work on your areas of weakness, use the posters at the back or as a coach for suggestions.

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