WARM UP – MOBILITY
Dynamic running and agility ladder drills
Dynamic full body stretch out and movement review.
Warm-up a few reps 30-45s of each movement and set up for WOD
WOD A
FIVE ALIVE
Complete 5 Rounds for total reps: (33 mins)
1 min Echo bike (Cals)
1 min Dumbbell box step-ups (50/35 – 20/24)
1 min Shuttle Runs (40ft = 1)
1 min Kettlebell swings (24/16)
1 min Ski erg (Cals)
– Rest 2 mins between rounds –
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Start on any station and rotate in order.
Move your starting station one forward for each new round so you start on each station through the 5 rounds.
ACCESSORY
Cool down, roll out, stretch, mobilize
and/or work on a weakness
