WARM UP – MOBILITY

Big dynamic warm-up and full body stretch

Review WOD movements and format and warm-up / set up.

WOD A

RISE OF THE MACHINES

Complete 4 rounds for total calories:

In 2 min complete:

100ft sled push (110/70)

15 Russian KB Swings (32/24)

AMRAP Cal Bike in remaining time

– Rest 2 min –

In 2 min complete:

15 Ball slams (40/30)

10 Box jump overs (30/24)

AMRAP Cal Row in remaining time

– Rest 2 min –

Score is combined row and bike calories across the 8 working sets.

Start on either set and switch each 2 min interval.

ACCESSORY

Cool down, roll out, mobilize

Work on a weakness

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