Warm Up
3x
5 pushups
10 sit ups
10 frog jumps
10 squats
WOD
"Nicola Gone Bad"
Wall balls 20/14
Burpees
Cals on bike
KB deadlift
Rest
WOD 2
3 rounds
30 sec. work
30 sec. off
Max effort on machine
Post
Hip mobility
Plus something special for Nicola… :)