WARM UP – MOBILITY

Big dynamic full body joint warm-up and stretch (see FB video or join Zoom class at 2pm)

2 rounds / warm-up pace:

3-5 push-ups + 5/arm snatch

– rest 30s –

5 Sit-ups + 6-8 Lunges

– rest 30s

Rest ~2min before starting WOD A

WOD A

CRUEL INTENTIONS PT. 1

In 8 minutes complete AMRAP of KB or DB Snatches*

(switch arms every 5 reps to stay even R/L)(Sub: odd object ground to overhead)

*EMOM (including the first) complete 10/8 push-ups

– Rest 4 minutes –

CRUEL INTENTIONS PT. 2

In 8 minutes complete AMRAP of weighted lunges*

(Hold KB or DB or Odd object goblet or in front rack)

*EMOM (including the first) complete 10 Sit-ups

WOD B

Tabata abs:

Complete 3 rounds for quality: (9 x 20/10 tabata intervals total)

20s Alternating heel touches

10s rest

20s Side plank rotations (R)

10s rest

20s Side plank rotations (L)

10s rest

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