Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 6 @ steady
1) BikeErg / Row / BikeErg
2) 10 Air squats + 10 Push ups
+
@ increasing pace
500m BikeErg
20/15 (cal) Row
10 Bar-facing burpees
250m BikeErg
10/7 (cal) Row
5 Bar-facing burpees