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

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