WARM UP – MOBILITY
Quick dynamic
Warmup some light sled, ball & bike intervals
WOD A
NETFLIX & PUKE
With a partner of similar ability, complete 2 rounds of each for total reps/cals combined. (30 min)
1) 6 min AMRAP:
P1: 100ft Sled push (135/90) (should be heavy but UB)
P2: AMRAP D-ball cleans over shoulder 120/70lb
—
-Every 25ft = 1 rep, one full round = 4 reps
– 2 min rest –
2) 6 min AMRAP:
Bike for Cals (Switch with your partner every 25-30s)
– 2 min rest –
ACCESSORY
1) 3 tri-sets:
40-60 secs banded plank L
40-60 secs banded plank R
40-60 secs banded front plank
-rest 60-90 secs-
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2) Stretch/mobilize whatever needs some love!
