WARM UP – MOBILITY

3 sets, increasing pace:

30 secs row or bike

30 secs skipping / DU’s

~ 2 min dynamic stretches

WOD A

THE GHOST

Complete 6 Rounds for total reps (23 mins)

1 minute Row for Calories

1 minute of Burpees

1 minute of Double Unders

– 1 minute rest –

– You have the option today of doing this workout with a rower or a bike

WOD B

1) 3-4 Super sets:

20-30 Seated leg lifts over KB

30-40 Russian twists

40-60 secs weighted plank

– rest 60-90 secs –

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