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 –
