WARM UP – MOBILITY
8-10 mins agility + dynamic stretch
WOD A
TABATA ERRRYTHANG
1) Tabata Bike
-rest 2 mins-
2) Tabata 50′ shuttle sprints
-rest 2 mins-
3) Tabata Row
-rest 2 mins-
4) Tabata box jumps 24/20″
-rest 2 mins-
5) Tabata ball slams 30/20lb
—
-Score = lowest round of each combined
-Everyone go off of the main clock, reset rowers and bikes each round
-Each 50′ shuttle = 2 reps, if you stop halfway count that as 1 rep
ACCESSORY
2-3 mins calf roll + stretch /side
2-3 mins laying banded hamstring stretch /side
2-3 mins couch stretch /side
2-3 mins hip opener lunge/pigeon /side
