WARM UP – MOBILITY

WU: Dynamic running / cardio focused warm-up (3-5 mins)

Move: Leg swings, hip circles, bird dogs glute bridges. lunges, air squats etc,

Stretch: Pre-squat hip opener lunge, Russian baby makers, Walk the dog/Down dog stretches

WOD A

ACID RAIN

Complete 7 rounds of: 90s AMRAP, 90s Rest (21 min total)

In the 90s complete:

40 doubleunders (buy-in) (sub 40 jump w/ double leg tap or 30 jumping jacks)

then AMRAP in remaining time:

Jumping lunge + jumping lunge + Air Squat (3 movements = 1 rep)

Your score is the total # of “lunge/lunge/squat” cycles performed

You may jump out of the air squat directly in to the next lunge, or stand and re-set between “reps”

DU’s or sub should take ~30s max

WOD B

Cool down jog / walk / bike:

10-15 min easy jog, 20-30 min walk, or 30-60 min bike ride

(get outside and enjoy some fresh air and flush the legs out)

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