WARM UP – MOBILITY
Get your heart rate up for 3-5 mins+ (jog on the spot, jumping jacks, high knees etc., or go for a little run)
–
Big dynamic stretch (shoulder circles/rotations, leg swings, squat stretch, lunge stretch etc.)
Mobilize anything else that’s tight!
WOD A
DOWN THE CHIMNEY
25-20-15-10-5-10-15-20-25 reps for time:
Jumping squats
Sit-ups
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– Complete 25 jumping squats, 25 sit-ups, 20 & 20 etc. down to 5 reps of each, then back up
– Scale reps to: 20-15-10-5-10-15-20
– Scale jumping squats to air squats as needed
WOD B
3-5 sets (depending how much energy you have):
20-30 secs side plank: left side
20-30 secs side plank: right side
20-30 secs front plank
– rest 40-60 secs –
