Intervals + Accessory

Warm up:

3 Rounds for quality:

10m Inch worms

20m Walking lunges

30m Bear crawl

WOD prep:

2 Rounds of:

45 sec Bike

45 sec Row

45 sec Ski

Conditioning:

6 x 3 min on / 90 sec off:

A) AMRAP:

Max distance machine of choice

B) AMRAP:

5 Shuttle runs (2 x 7.5m)

7.5m DB Goblet walking lunges 1 x 22.5/15kg

10 Alt. DB Snatches 1 x 22.5/15kg

Alternate between A and B.

Accessory:

6 min EMOM:

Min 1: 10-20 Arch rocks / Arch hold

Min 2: 10-20 V-ups / Alt. V-ups