Warm-up
9 min EMOM
1. 10/8 cals AB
2. 10/8 cals row
3. Static stretch – spiderman, pigeon, child’s
Mobility
Quick mobility session
WOD
“Ghost Protocol”
In teams of 3
36 min EMOM
1. Cals row
2. Cals bike
3. Rest
7/26
This can be pushed as hard as you want, or be used as a more active recovery day. Grab a group that has the same intentions and get after this one, or don’t. Up to you and your team.
