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
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*
Cool down, Roll / Stretch / Mobilize