“HR MASHUP” WOD 1/28/21

WARM UP:
500 M. Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT
WOD:
“HR MASHUP”
With a Running Clock:
Min. 0-10
2K Zone Row
1 Min. Easy
1 Min. Sprint
*Continue in this pattern until 2K is reached.
**Damper set at 10/7
Min. 10-15
Rest
Min. 15-19
Tabata KB Swing (53/35)
*Score your lowest rep count
Min. 19-22
Rest
Min. 22-26
Tabata KB Backward Lunges
*Score your lowest rep count

AT HOME
WOD:
With a Running Clock:
Min. 0-10
1 Mile Zone Run
1 Min. Easy
1 Min. Sprint
*Continue in this pattern until 1 Mile is reached.
Min. 10-15
Rest
Min. 15-19
Tabata KB Swing or Air Squat
*Score your lowest rep count
Min. 19-22
Rest
Min. 22-26
Tabata Backward Lunges
*Score your lowest rep count