WARM UP – MOBILITY
6-7 mins dynamic laps/lengths, then allow a few mins to warmup the exercises you’re starting on

WOD A
-4 x 8 min AMRAP’s w/3 mins rest between
-Start on any AMRAP and move in order
-Work at 80-85%, don’t try to go max. effort until your last AMRAP
-Scale reps as needed so that nothing takes you more than 45-60 secs
—–
ALL THE FITNESS PT. 1 OF 4
8 min AMRAP:
12/9 cal bike
200m run

ALL THE FITNESS PT. 2 OF 4
8 min AMRAP:
10 burpees
100′ sled push 90/70lb

ALL THE FITNESS PT. 3 OF 4
8 min AMRAP:
15/12 cal row
45 double unders

ALL THE FITNESS PT. 4 OF 4
8 min AMRAP:
15 box jumps 24/20″
15 ball slams 30/20lb

ACCESSORY
Stretch what needs stretching!

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