WARM UP – MOBILITY
4 mins aerobic warm-up: (max 7/station)
45s each/15s transition:
Row
Box step ups (and/or) step down box jumps
Ski

Bike

Dynamic joint stretch out: Hips / Hamstrings / Calves / Overhead
Review and warm-up reps of KB swings, SDHP, and OH lunge

WOD A
TORNADO ALLEY
Complete AMRAP in 30 mins of:
30/25 Cal Row
30 Ab-mat Sit-ups (you may anchor your feet around your KB)
30/25 Cal Ski
30 Russian KB Swings (24/16)
30 Step down Box jumps (24/20)
30 KB Sumo deadlift high pull (24/16)
30/25 Cal Bike

30 KB Overhead lunges (15/side)(24/16)

Start on the row, ski, box jump or bike and move in order.
If a ski/bike station is full you may jump ahead to the next 2 movements then come back when available.

ACCESSORY
Cool down, roll out, stretch/mobilize

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