WARM UP – MOBILITY
Dynamic running warm-up
Stretch hips / hamstrings / low back
Review WOD movements
EMOM x 32 mins (8 rounds of each)
1) 100ft Sled push (110/70lb)
2) # Echo Bike Cals
3) # Burpees
4) # Cal Row
Pick a sustainable rep scheme on the 3 x # movements.
Aim to work for 30-40s on each movement at a pace that you will be able to maintain for the 8 sets.
Your score is the combined lowest number of reps completed of each: Bike + Burpee + Row (Similar to “Fortitude” last week)
Rx if you complete the sled as Rx’ed.
10-15 min of focused mobility work
Crossover Symmetry “Plyo” or “Iron Scap”