WARM UP – MOBILITY
5-7 min dynamic warm-ups & joint rotations
—
3 rounds at a steady/warm-up pace:
15 x Air squats
10 x Alternating Romanian deadlifts (Body weight)
5 x Inchworm w/ push-up + 4 shoulder taps
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30-45s/side Hip opener lunge
30-40s/side Pec stretch
WOD A
Every 3 min x 6 (3 sets of each):
1) 12-15 Squats @3,1,X,0 (BW or loaded as needed with whatever you have)
+ 45-60s Wall-sit (shins vertical, knees bent 90 degrees)
2) 12-15+ Push-ups @3,1,X,0 (pause with your chest just off the floor)
+ 30-40 shoulder taps from push-up position
WOD B
4 rounds for quality:
20 Cossack squats (10/side alternating- body weight or light load in goblet hold)
20 Plank Jacks (elbow plank, jump feet from narrow to wide)
20 Glute Bridges (BW or weight on hips)
20 Hollow rocks (BW or light weight held overhead)
– rest 60s between rounds
