WARM UP – MOBILITY
Partner up with someone: one runs 400m while the other rows, then switch.
Dynamic hip, hamstring, squat stretches
Review wallballs, KB swings and set up for WOD.
WOD A
SWEAT SHOP BOYS
Complete 3 rounds of each for total reps (Wallballs + KB Snatch)
3 min AMRAP:
30/22 Cal row + AMRAP wallballs (20/14)
– rest 90s
3 min AMRAP:
400m run + AMRAP kettlebell snatch (16/12kg – switch hands every 5 reps)
– rest 90s
—
Partner up and start on either couplet (25:30 total)
Buy in cardio should be under 2 min each round (run sub = 400m Ski or 1km bike)
Sub KB snatch to hang dumbbell snatch if you don’t have the KB snatch technique proficient
WOD B
Coach led mobility work: ~90s each/side
Couch stretch (wall or bench)
Weighted or banded front straddle
Pigeon pose
Banded overhead / lats
