WARM UP – MOBILITY

Review Ski erg technique then;

Easy warm-up round of 1min/station x 4 movements (regular sit-ups w/ no ball)

15-20s reset / transition between movements

Stretch out (hips flexors, hamstrings, calves etc.)

Review and set-up for WOD A.

WOD A

CRUEL SUMMER

Complete 3 rounds for total cals/reps: (35 mins)

Rd 1: 3 min on / 1 min rest

Rd 2: 2 min on / 1 min rest

Rd 3: 1 min on / 1 min rest

1) Echo Bike Cals

2) 40ft Shuttle runs (Each 40ft = 2 reps)

3) Ski Cals

4) Med ball sit-ups (20/14 – touch ball to ground overhead then to feet)

Start on any movement and rotate in order.

Score is combined Cals + Shuttle runs + Sit-ups

ACCESSORY

Cool down, Roll, Stretch, Mobilize

and/or work on a weakness

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