** 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.)
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2) 10-15 reps each movement/side:
Leg swings
Quadruped hip circles
Windshield wipers
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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
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– 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 –
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– RT: bodyweight or light DB/plate
– SR: hold soup cans or light plates if you have them
