WARM UP – MOBILITY

Agility ladder + dynamic

WOD A

STEWIE & BRIAN PT. 1 OF 2

12 min AMRAP with a partner:

30 Cal bike

45 Ball Slams 40/30lb

6 Rope climbs

– Split reps as evenly as possible

– rest 6 mins between pt. 1 & 2 –

STEWIE & BRIAN PT. 2 OF 2

12 min AMRAP with a partner:

30 Cal ski

45 Thrusters 45/35lb

60 Walking lunges

– Split reps as evenly as possible

ACCESSORY

5 sets:

20 secs leg lifts over KB

– rest 10 secs –

20 secs ab-wheels

– rest 40 secs –

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