Thursday, 8 March, 2018

WARM UP – MOBILITY
Running / agility ladder + dynamic warm-ups

8-10/side Single leg good mornings
8-10/side Diagonal stretch
4-5/side Scorpions

WOD A
SWEAT IN THE CITY
Complete 5 rounds for total reps: (28 min total)
1 min / station: 2 min rest after each round.
Row Cals
Burpee box jump overs (24/20″)
Bike Cals
Ball Slams (30/20)

Start on any station and rotate in order.
Aim for a consistent pace across each set.

WOD B
Group stretch in remaining class time:
PNF banded hamstring stretch
Couch stretch
Green band overhead / pec / lat / shoulder stretches