** LIVE ZOOM CLASS AT 10AM **

WARM UP – MOBILITY

1) 3-5 mins ‘cardio’ (run/row/bike, or jog on the spot with 10-15 sec intervals of high knees, butt kicks, jumping jacks etc.)

2) 10-15 reps each movement/side:

Leg swings

Quadruped hip circles

Windshield wipers

3)

30-40 secs hip opener lunge per side

Warmup WOD movements

WOD A

JOE EXSQUATIC

15 min AMRAP:

15 Front squats

12 Alt. lateral skater jumps

9 Towel knees to elbow

– FS: use a BB/KB/DB(s) for squats. Use a weight that you can complete the squats in 1-2 sets to start.

WOD B

4 sets:

30 secs Russian twists

– 30 secs rest –

30 secs Superman raises

– 30 secs rest –

– RT: bodyweight or light DB/plate

– SR: hold soup cans or light plates if you have them

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