WARM UP – MOBILITY
Big dynamic running / full body warm-up / full body stretch out
Review 5 WOD movements and run through a little warm-up EMOM:
45s work / 15s rest and transition
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Get in to groups of up to 4-5 and share equipment / start on different stations
WOD A
*Five Alive*
Complete 5 Rounds for total reps: (33 mins)
1 min Echo bike (Cals)
1 min Dumbbell box step-ups (50/35 – 20/24)
1 min Shuttle Runs (40ft = 1)
1 min Kettlebell swings (24/16)
1 min Ski erg (Cals)
– Rest 2 mins between rounds –
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Start on any station and rotate in order.
Move your starting station one forward for each new round so you start on each station through the 5 rounds.
(Last completed: Jan 9th, 2024)
COOL DOWN
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
