WARM UP – MOBILITY
Big Dynamic warm-up and hip / hamstring / low back stretch out:
Review WOD movements and warm-up a few reps of each.
Complete 4 rounds: (24 mins)
40s Echo bike (Cals)
40s Ball slams (30/20)
40s Box jump overs (24/20)
40s Russian Kettlebell swings (32/24)
2:20 rest after each full round
Start on any movement and rotate in order through the 4 stations, then rest 2:20 after your 4th movement.
Aim for a consistent and sustainable pace across each of the 4 sets.
Your score is the lowest number of reps completed in any one round (combined reps of the 4 movements in that round).
Spend the rest of class with a coach led stretch:
Green band, 60-90s each:
Anterior hip opener (high lunge)
Posterior hip opener (low lunge)
Overhead Lat stretch
Pec / Snatch position opener