WARM UP – MOBILITY

1) 3 sets:

40 sec row (progressive intensity each set)

Approx. 2 mins dynamic stretches between row sets

2) Grab some DB’s and tech/warmup WOD movements

WOD A

DRAFT DAY

(23 mins total)

3 min AMRAP:

Calorie row

– rest 1 min –

6 min AMRAP:

12 Banded sit-ups

6 Devils press

– rest 3 mins –

6 min AMRAP:

6 Toes to bar

12 Weighted box step-ups

– rest 1 min –

3 min AMRAP:

Calorie row

– No Rx today, use weights / progressions that allow you to keep moving

– Score = total reps across the workout

– Use 2 DB’s held by sides for box step-ups

604 at home:

– Sub row for 3 mins cardio exercise of choice

– Add weight to sit-ups instead of band if needed. V-ups instead of TTB

– Burpee + weight ground overhead for Devil press

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