WARM UP – MOBILITY

Agility ladder + dynamic stretch

WOD A

Alt. EMOM x 4 sets of each:

1) 10-20 Windshield wipers

2) 30-50 Double unders

WOD B

The Beach

16 min partner AMRAP:

Partner 1:

10 Sandbag box step-overs 80lb – 20″ / 60lb – 16″

15 Sandbag sumo deadlifts 80/60lb

Partner 2:

Row, ski or bike cals

– Score = total team calories

ACCESSORY

3 Super sets:

15-20 KB side bends /side

15-20 Shoulders elevated hip thusts (sandbag or banded)

– rest 90 secs –

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