WARM UP – MOBILITY
Big dynamic stretch
–
3 Sets:
30 secs row, increasing pace each set
15 Med-ball chest slams
10 Med-ball sit-ups
WOD A
THE GHOST
Complete 6 Rounds for total reps (23 mins)
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
– 1 minute rest –
ACCESSORY
3-4 Sets:
20-30 Med-bal trunk twists
15-20 Med-ball sit-ups
– rest 60-90 secs –
