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!