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 to get your whole body moving:

Shoulder circles, rotations, neck circles

Hip circles, leg swings

Lunges, air squats

3) Warmup WOD movements

WOD A

TOO HOT TO HANDLE PT.1 OF 3

9 min AMRAP:

9 Thrusters

9 Tuck jumps (or box jumps if you have one)

9 V-ups

– rest 3 mins before starting part 2 –

– Use a DB/KB(s), barbell or bag of weights for the thrusters. Use a light-medium weight so that you can go through a few rounds unbroken. Perform 18 air squats if you don’t have weights

TOO HOT TO HANDLE PT.2 OF 3

6 min AMRAP:

6 Devil’s press

6 Handstand push-ups

– rest 90 secs before starting part 3 –

– Use 1 or 2 DB’s/KB’s for Devil’s press, splitting the reps 3/3 per side if using a single weight. Sub to a burpee + plate or bag of weights ground to overhead if that’s all you have, or just burpees if you have no weights

TOO HOT TO HANDLE PT.3 OF 3

3 min AMRAP:

Overhead lunges

– Hold a single DB/KB/object overhead and alternate hands as needed. You can also use a barbell / bag of weights or plate if that’s what you have to work with. Perform jumping or regular lunges if you have no weights

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