July 20 2019

WARM UP – MOBILITY

Agility ladder + dynamic

–

Partner up and do 3 x 30 sec warmup intervals on either the ski or bike, increasing intensity each round

WOD A

2km SKI-CROSS

With a partner, ski 2km as a team in 200m Intervals

—REST 3-5 MINS—

3km SCIENCE WORLD RUN

With a partner, run 3km for time

-Head down Carrall St. to the sea wall, take a left, loop around Science World, head back the way you came

—REST 3-5 MINS—

4km CYLCO-CROSS

With a partner, bike 4km as a team in 400m intervals

ACCESSORY

Stretch/roll-out whatever needs some love