WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out (lower body focused)
Review Row / Bike / Sled push technique and warm-up 45-60 each.
Partner up and set up on any station to start WOD A
WOD A
PARTNER WOD – BIKE / SLED PUSH / ROW
With a partner complete 2 rounds for total reps/cals:
4 min: Echo bike (Cals)
1 min rest
4 min: 50ft sled push lengths (55/35)(50ft = 5 reps)
1 min rest
4 min: Row (Cals)
1 min rest
– One person working at a time during the 4 min segment, alternate working partner as needed.
– Partners may use 2 separate rowers today, only one working at a time, combine Cals for a team score.
WOD B
Complete 5 rounds: (7.5 mins)
20s AMRAP: Plank up downs
10s rest
20s AMRAP: V-ups or Tuck-ups
10s rest
20s AMRAP: Russian twist (plate or med ball)
10s rest
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and / or work on a weakness
