WARM UP – MOBILITY
2 x 200m run + Dynamic warm-ups & activations
Stretch: Squat / hip openers, overhead/thoracic, calves and pecs
Review and warm-up: KB Swing, goblet squat, box jumps, & push-up progressions
WOD A
*The Odyssey*
Complete 5 rounds for time:
200m run
20 Kettlebell swings (24/16)
15 Goblet squats (24/16)
200m run
20 Box jumps (24/20 – step down)
15 Push-ups
—
Scale KB weight as needed to maintain quality and consistent sets.
Newer athletes reduce volume to 15 & 10 each round.
Partner up on a box and start on either the swings or box jumps after the first run.
40 min time cap
COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness
