WARM UP – MOBILITY
3 rounds:
45s Row / Bike / Ski – increase pace each round 60/70/80% effort.
2-3 Dynamic stretches (Leg swings, Floor sweepers, Lunges, Iron cross, Scorpions, etc.)

WOD A
CARDIO PYRAMID
Complete for total calories on either a Rower, Bike, or Ski Erg: (31 mins total)
1 min on / 1 min rest
2 min on / 2 min rest
3 min on / 3 min rest
4 min on / 4 min rest
3 min on / 3 min rest
2 min on / 2 min rest
1 min on

Record total Cals completed (record after each set as the machines will re-set with the longer rests)
Record what machine you were on in the notes
Change your pace accordingly based on work / rest intervals
Try to increase your pace back up as the work time gets shorter

WOD B
Coach led mobility for remaining class time:
Coaches choice of hip, hamstring, thoracic, or overhead work.

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