WARM UP – MOBILITY
400m run (or ~2 min Bike/Ski)

Dynamic stretch and movement prep (hamstrings, calves, pecs, thoracic etc.)

Tech: Sled push / Shuttle run / Parallette facing burpees and warm-up a few of each.

WOD A
HOLDING IT DOWN
Complete 3 round of each for total Shuttle runs + Burpees combined.
3 min AMRAP / 3 min Rest x 6 (36 min for 2 heats)
1) 160ft sled push (90/45lb) + AMRAP 40ft shuttle runs* (every 40ft = 1)

2) 30/24 Cal Echo Bike + AMRAP Parallette facing Burpees**

Start on either station (or resting first for big classes)(6 sleds / 6 bike stations)
*One hand floor touch over the 40ft line, touch the sled on the way back)
**2 foot jump over, scale to step over as needed

ACCESSORY
Cool down, Roll out, Stretch

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