WARM UP – MOBILITY
Partner up on a rower, pull out a skipping rope
400m Run + 4-500m Row (while partner is running, then switch)
Doubleunder / Skipping practice + Dynamic stretch and midline, TTB warm-ups
Start the WOD on either the 1km Row or 1km run, then finish with the opposite.
Complete for time:
Row 1 KM;
then: 10 rounds of:
20 Jumping lunges (Alternating)
10 Toes to bar
Run 1 KM (2 laps)
- Scale volume / movements so that the first few rounds are no more than 90s.
- Sub walking lunges, and ab-mat sit-ups as needed.
Cool down, roll out, stretch