WARM UP – MOBILITY
3 sets, increasing pace:
30 secs row or bike
30 secs skipping / DU’s
~ 2 min dynamic stretches
WOD A
THE GHOST
Complete 6 Rounds for total reps (23 mins)
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
– 1 minute rest –
—
– You have the option today of doing this workout with a rower or a bike
WOD B
1) 3-4 Super sets:
20-30 Seated leg lifts over KB
30-40 Russian twists
40-60 secs weighted plank
– rest 60-90 secs –
