WARM UP – MOBILITY

Dynamic running warm-up & stretch (hips / hamstrings / calves / overhead)

Review 4 WOD movements and warm-up some of each movement.

WOD A

Start on either Uppers or Downers, complete the 12 min with your partner, then switch to the other.

(29 mins total)

UPPERS

With a partner complete AMRAP in 12 mins:

10/8 Cal Ski

10 Dumbbell push press (50/35)

Alternate complete rounds with your partner

— Rest 5 mins —

DOWNERS

With a partner complete AMRAP in 12 mins:

8/6 Cal Bike

80ft Sled push (90/55) (8 reps – 10ft = 1)

Alternate complete rounds with your partner

WOD B

ACCUMULATE 5 MINS IN A PLANK

Accumulate 5 mins in an elbow plank for time.

Record total time it takes you to complete the 5 mins of holding.

ACCESSORY

Cool down, roll out, stretch, mobilize

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