WARM UP – MOBILITY
Big dynamic joint warm-up + stretch
Review WOD movements and scaling options
WOD A
3, 2, 1, SWEAT
Complete 3 rounds for total reps:
*Round 1: 3 min AMRAP / 2 min rest (4 stations)
*Round 2: 2 min AMRAP / 1 min rest (4 stations)
*Round 3: 1 min AMRAP / 30s rest (4 stations)
(38 min total)
1) Echo Bike (Cals)
2) 10 Alternating DB Snatch (50/35) + 10 Ab-mat sit-ups
3) Sled push (90/45) (50′ = 5 reps)
4) 10 Ball Slams (30/20) + 10 Toes to bar
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Start on any station and rotate in order each round
ACCESSORY
Roll-out / Stretch
