WARM UP – MOBILITY
2 rounds:
200m run + Dynamic hip and shoulder warm-ups & stretches
Review and warm-up: DB Lunge, Russian KB swing, & Burpees
WOD A
*Third Time’s a Charm*
Complete 3 rounds for total burpees: (34 mins)
In 10 mins complete:
800m run
60 Dumbbell lunges (35/25lb)
40 Russian kettlebell swings (24/16kg)
AMRAP Burpees in remaining time
– Rest 2 mins between rounds –
—
– Front or back step ok, hod DB anyway you like (goblet, shoulder, back rack etc.)
– newer athletes scale to lighter weight, or bodyweight lunges
COOL DOWN
Cool down (4-5 min bike), Roll out, Stretch, Mobilize
and/or work on a weakness
