WARM UP – MOBILITY
5 sets:
20 secs easy / 10 secs hard on any machine
–
Big dynamic stretch
–
Warmup / tech BB movements
WOD A
THE ROARING 20S
20 min AMRAP:
20 KB swings 24/16kg
20 SA KB push press 24/16kg
20/16 Cal row, 18/14 cal ski or 16/12 Cal bike
20 Burpees
—
– 10 /side on the push press, break up how you like
– Scale reps down to 15 and cals down by 3-5 as needed
WOD B
Coach led cool-down/mobility
