WU: 1 minute machine 5 shuttle run 20 shoulder taps 20 squat MINI HYROX WOD : 500m Run 1000m ski 500m Run 50m sled push 500m Run 50 strokes battle rope 500m Run 1000m Row 500m Run 50m Burpees broad Jump 500m Run 50m walking lunges 500m Run 100m farmer carry 500m Run 100 WB

STRETCHING & MOBILITY

Wu: 10 squat 10 jumping jacks 10 push ups WOD: A: 500m 10 DB thrusters 10 WB 400m 10 DB bench press 10 DB row 300m 10 DB thrusters 10 WB 200m 10 DB bench press 10 DB row 100m 10 DB thrusters 10 WB B : After each movement 15 cal 50 bicycle crunch 40 plank shoulder taps 30 knee raises 20 v-ups 10 leg raises