WARM UP – MOBILITY

Agility ladder + dynamic stretch

WOD A

T-TOTAL

For total reps (28 mins)

1) Tabata bike

– rest 2 mins –

2) Tabata 40′ shuttle sprints

– rest 2 mins –

3) Tabata ski

– rest 2 mins –

4) Tabata ball slams 30/20lb

– rest 2 mins –

5) Tabata row

– Score = total reps across all tabatas

– Everyone go off the main clock

– Start on any station and move in order

– 40′ sprint = 1 rep, pick up where you left off each round

ACCESSORY

Cool-down stretch/roll-out

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