WARM UP – MOBILITY
2 round easy rowing and skipping warmup
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Banded shoulder stretches, posterior chain floss
WOD A
THE GHOST
Complete 6 Rounds for total reps:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
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Divide big classes into 2 heats and stagger heat 2 by 2 minutes.
(23-25 min)
WOD B
3 sets, easy pace, start on any station
15-25 GHD sit-ups
15-25 half kneeling banded oblique rotations /side
15-25 v-ups or tuck-ups
30-50 barbell oblique side bends
