WARM UP – MOBILITY
1) 3-5 mins cardio: run around the block, row, bike, or jog on the spot with high knees, jumping jacks, butt kicks etc.
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2) 2 sets:
5-7 single leg RDL’s per side
8-10 alternating scorpions
5 push-ups @ 2222 tempo
5 Plyo push-ups
*Both push-up variations can be done from the knees as needed
WOD A
TOOSIE SLIDE
50-40-30-20-10 reps for time:
Suitcase deadlifts
Single arm floor press
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– Split the reps evenly on each arm left/right 25/25, 20/20 etc. you may break the sets up however you like i.e. 5-10 per side then switch
– Use a DB or KB if you have one (Rx approx. 50/35lb) or load up a bag with any weights you have and complete the suitcase deadlifts single arm, but the floor press double arm if needed for balance, and complete the full 50-40-30-20-10
– Scale by reducing the reps to 40-30-20-10-10
WOD B
5 sets:
15 secs hollow rock or hold
– 15 secs rest –
15 secs Grasshoppers
– 45 secs rest –
