WARM UP – MOBILITY
3 rounds of: (alternate with a partner)
45s Row (increase pace/intensity each set 60-70-80% effort)
Easy dynamic hip/hamstring movements / stretches (leg swings / lunges / iron cross etc)
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Diagonal Stretch x 10/side with 10s hold on last rep
Single leg good morning x 10/side with 10s hold on last rep
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Review KB movements and warm-up to working weights
WOD A
ROW & KB COMPLEX INTERVALS
Every 3 min x 10 sets (30 min, 5 sets each alternating)
1) Row 500m (If your time/pace is over 2min, scale to 400-450m each set)
– the goal is consistent pacing across the 5 sets, score is your slowest of the 5 rows)
2) Double KB complex: complete as an unbroken complex with 2 kettlebells.
10 Double KB Sumo Deadlifts
10 Double KB Cleans (from the hang)
10 Double KB front rack lunge steps (5/leg alternating)
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Scale to DB’s as needed
ACCESSORY
Cool down, roll out, stretch
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3-4 sets of:
45-60s FLR (front plank on low rings – feet on 12-20″ box)
12-15 GHD hip extensions (weighted if possible)
15-20 oblique side bends (heavy KB or DB)
– rest as needed
