WARM UP – MOBILITY
Agility ladder + dynamic stretches
WOD A
The BFG (The Bike Feels Gross)
12 min AMRAP with a partner, alternate complete rounds:
10/7 Cal Bike Sprint
10 Ball Slams 40/30lb
—
-Keep the bike to 30-40 secs max.
-Each round change the exercise you start on
-Start on either workout
-Rest 4 mins before starting part 2
Fantastic Mr Flex
12 min AMRAP with a partner, alternate complete rounds:
10 Burpees
100′ Sled Push 55/35lb
—
-Each round change the exercise you start on
WOD B
30 secs on / 30 secs off x 3 rounds:
Ab-wheel Roll-outs
Russian twists w/med-ball
Banded Sit-ups
Barbell Oblique Side Bends
