WARM UP – MOBILITY
3-4 mins jogging on the spot, alternate between high knees, butt kicks, jumping jacks & lateral skater jumps
Shoulder circles & rotations x 10-15 reps each
Hip circles & leg swings x 10-15 reps each
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2 sets:
10-15 secs hollow rock
15 air squats
5 cobra push-ups
5 Knee push-ups or full body push-ups
5 Tuck jumps
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Warmup WOD movements
WOD A
THE WEEKND
5 rounds for total reps:
1 min Weighted sit-ups
1 min Thrusters
1 min Burpees over object
– 1 min rest –
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– Use whatever weight you can for thrusters: barbell, DB, KB, bag of books etc. you can also use that same weight for the sit-ups if you want, or they can be unweighted. Weight shouldn’t be too heavy, something you can do at least 10-15 reps unbroken with.
– Burpee over the weight you’re using, or use a shoe!
