WARM UP – MOBILITY
Full body dynamic warm-up:
Shoulder / Thoracic rotations
Hip rotations / Leg swings
Easy Lunges + Squats
2 rounds:
20-30s/side Door frame pec stretch
10-12 Scap push-ups (maintain hollow body)
20-30s/side Hip opener lunge
6-8 1&1/4 air squats w/ 3s eccentric
WOD A
DEATH BY PUSH-UP & AIR SQUAT
EMOM for as long as possible:
Min 1: 1 push-up + 2 air squats
Min 2: 2 push-ups + 4 air squats
Min 3: 3 push-ups + 6 air squats
… con’t in this fashion until you can not complete the push-ups and squats with-in the min.
—
– your score is the last fully completed round # + all extra reps completed in the min you failed: (eg. 10+30)
– scale push-ups by raising hands so that you can make it through at least 10 min
– If you are not strong/fast at air squats keep them the same # as the push-ups
***If you are doing this on our Zoom workout, or with a virtual friend, complete:
– 20 front plank 10s rest / 20s static squat hold, 10s rest –
Until everyone in the group is finished, or at least 5 min past when you finish.
WOD B
Tabata core: Complete 2 rounds (4 mins)
20s Alternating V-ups
10s rest
20s Side plank R
10s rest
20s Alternating V-ups
10s rest
20s Side plank L
10s rest
