WARM UP – MOBILITY
2 sets:
45 secs warmup pace on your workout machine
3-4 mins dynamic stretches

WOD A
LOVE IN SLOW MOTION PT. 1 OF 2
4 Rounds:
2 min AMRAP:
20/15 Cal Row
Max reps burpees over erg

– rest 1 min –

  • Row should take 1 min or less
  • Score = total burpees

— rest 3 mins between part 1 & 2 —

LOVE IN SLOW MOTION PT. 2 OF 2
4 Rounds:
2 min AMRAP:
18/14 Cal Ski or 15/12 cal bike
Max reps Double-unders

– rest 1 min –

  • Ski/bike should take 1 min or less
  • Score = total double-unders

ACCESSORY
1) 3 Super sets:
10-15 Ab-wheels
15-20 KB side bends /side

– rest 60-90 secs –

2) 3 Super sets:
20-30 secs L-sit or tuck hold (from floor, parallettes or hanging)
10-15 Side plank raises + 10-15 sec hold on last rep /side

  • rest 60-90 secs –

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