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)
