WARM UP – MOBILITY

Run 1km (Or equivalent Row, Bike, or Ski for 4-5 mins)

Dynamic LB stretch: hip flexors, calves etc.

Review 5 WOD movements and warm-up a few reps of each movement as needed

WOD A

BATTLE SCARS

Complete 6 rounds for total reps: (35 mins)

1 Min AbMat Sit-ups

1 Min KB Farmers Carry (32/24kg) (40ft lengths, every 20ft = 1)

1 Min Box Jumps (24/20)

1 Min Shuttle Runs (40ft lengths, every 40ft = 1)

1 Min Step Back Lunges (L+R = 1)

– Rest 1 Min after each round –

Start on any station and rotate in order,

Complete all 5 movements, then rest on the 6th minute after each full round.

*WOD courtesy of CFNE*

ACCESSORY

Cool down, Roll / Stretch / Mobilize

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