WARM UP – MOBILITY
Agility ladder + dynamic lengths warm-up
Stretch: Calves, hips, hamstrings
—
Review WOD movements and perform a warm-up round of ~30-45s of each movement
WOD A
TWO OF HEARTS
Complete 4 rounds for total reps completed (Cals + Reps – 32 mins total)
1 min AMRAP Ski Erg (cals)
1 min AMRAP Box jump overs (24/20)
– 2 min Rest –
1 min AMRAP Echo Bike (cals)
1 min AMRAP 30ft Shuttle sprint (1 length = 1 rep)
– 2 min Rest –
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Start on either the Ski or Bike, second heat stagger by 2 mins
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
