WARM UP – MOBILITY
2 Sets, alt. with a partner:
P1: Row 1 min
P2: 12-15 Air squats & 8-10 cobra pushups
—
Hip openers, scorpion stretch etc.
WOD A
BEST MATES
For time with a partner:
3/2.5km Row
150 Wallballs 20/14lb
75 Ball facing burpees
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– Alt. 300/250m intervals x 5 each (you can set rower up to countdown from 3/2.5km)
– Divide wallballs and burpees evenly, breaking up sets however you like
– Burpee down facing ball and jump over it, making sure 2 feet are in the air at the same time at some point
ACCESSORY
3 Super sets:
8-12 Plank rows /side
200′ KB front rack + farmers carry (1 KB in each position, switch after 100′)
– rest 60-90 secs
