WARM UP – MOBILITY

Dynamic running warm-up

Stretch: calves / hip flexors

Tech & Warm-up: Skipping / Doubleunder practice

WOD A

TRI HARD

Every 10 min x 4 sets each for time:

Echo Bike 1000/800m

100 Doubleunders

Run 500m

The goal here is a consistent pace across the 4 sets.

Newer athletes may scale to 3 rounds.

Working time should be 6-7 mins/set

Stagger heats of 7 by 2-2.5 mins.

Bike should be under 2 min, if not scale distance.

DU’s should be 90s-2min, if not scale reps, and/or 200 singles.

Record working time for each set, your score is the slowest of the 4 sets.

ACCESSORY

Cool down, roll out, mobilize

Work on a weakness

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