WARM UP – MOBILITY
Agility ladder + dynamic running warm-up
Shoulder / Overhead warm-up + stretch
Hollow / Arch activations + beat swing / TTB review
—
Review + warm-up WOD movements
WOD A
3, 2, 1, SWEAT
Complete 3 rounds for total reps:
*Round 1: 3 min AMRAP / 2 min rest (4 stations)
*Round 2: 2 min AMRAP / 1 min rest (4 stations)
*Round 3: 1 min AMRAP / 30s rest (4 stations)
(38 min total)
1) Echo Bike (Cals)
2) 10 Alternating DB Snatch (50/35) + 10 Ab-mat sit-ups
3) Sled push (90/45) (40′ = 4 reps)
4) 10 Plate G2OH (35/25) + 10 Toes to bar
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Start on any station and rotate in order each round
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
