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 –
