WARM UP – MOBILITY

1) 2 sets:

60 secs easy row or bike

2-3 mins dynamic stretches

10-15 Box step-ups / jumps

6-8 Ball slams

WOD A

BURNY SENDERS

20 min AMRAP:

300m Row or 600m Bike

15 Ball slams 40/30lb

10 Box jump overs 24/20″

WOD B

4-5 Sets:

10-15 Ab-wheels

20-30 Alt. leg lifts over ball

10-15 /side side plank raises + max hold on last rep

10-15 Tuck-ups

– rest approx. 60-90 secs –

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