WARM UP – MOBILITY

Agility ladder drills and dynamic lengths / stretches

Review set-up and technique for Ski erg and Echo bike.

2-3 x 30s warm-up sets on each machine alternating

WOD A

500M SKI ERG

1000M ECHO BIKE

1) 3 x 500m Ski erg (rest ~1:1 / alternate sets with a partner)

Attempt to increase pace each set: ~80-85-90% effort

– Rest until the 20 min mark then:

2) 3 x 1000m Echo Bike (rest ~1:1 / alternate sets with a partner)

Attempt to increase pace each set: ~80-85-90% effort

Start on either the ski or the bike, complete your 3 sets there, then at 20 min, start the other.

Record your best time for the 500m ski and the 1km bike.

ACCESSORY

Rollout, stretch, mobilize

Work on a weakness

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