WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch out
Pull out a light-moderate KB and review / warm-up all KB movements:
Russian KB swing, KB SDHP, OH lunges (scale to goblet lunges as needed), and Ab-mat sit-ups
Review: Row / Ski / Box jump / Bike and do a short warm-up (45-60s) of each.
WOD A
TORNADO ALLEY
Complete AMRAP in 30 mins of:
30/25 Cal Row
30 Ab-mat Sit-ups (you may anchor your feet around your KB)
30/25 Cal Ski
30 Russian KB Swings (24/16)
30 Step down Box jumps (24/20)
30 KB Sumo deadlift high pull (24/16)
30/25 Cal Bike
30 KB Overhead lunges (15/side)(24/16)
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Start on the row, ski, box jump or bike and move in order.
If a ski/bike station is full you may jump ahead to the next 2 movements then come back when available.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
