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

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

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 –

– 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!

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