WARM UP – MOBILITY

Easy 90s-2min row or ski

Green band: posterior chain floss + lunge hip openers

Tech/Warm-up: Russian KB swings and Wallballs and set up for WOD.

WOD A

BREAK MY HEART

Every 6 min x 5 sets: (30 min)

500/450m Row (or ski)

30 Russian Kettlebell Swings (24/16kg)

20 Wallballs (20/14)

– rest the remainder of the 6 mins –

Goal is consistent work/pace over each set. Record your slowest round as your score today.

Try to keep rounds in the 4-4:30 range (or faster) scale distance/reps/weights as needed)

Newer athletes: 400m / 20 swings / 15 wallballs

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