WARM UP – MOBILITY

1) 10-12 mins (everyone grab a med-ball)

Full body warmup: high knees, butt kicks, leg swings, shoulder circles / rotations etc.

2 sets:

Scap pull-ups & beat swings / K2E/TTB

Inch worms / down dog HSPU’s

10 Med-ball over shoulder

10 Med-ball squats

2) 5-7 mins to warmup WOD movements

*** Split the class into 3 groups, 1 group starts on each AMRAP, rotate in order.

WOD A

WHAT’S LOVE GOT TO DO WITH IT

2 Rounds for total reps (36 mins total)

1) 4 min AMRAP:

2 Bar muscle ups

4 Toes to bar

6 Box jumps 30/24″

— 2 min rest —

2) 4 min AMRAP:

Echo bike cals

— 2 min rest —

3) 4 min AMRAP:

2 Rope climbs

4 Handstand push-ups

6 D-ball over shoulder 120/70lb

— 4 mins rest between rounds —

– Push HARD during your 4 working minutes, they’ll go by fast. Use progressions that allow UB sets for the most part, try to transition fast between movements..

– Rd. 2: pickup where you left off on the gymnastic AMRAP’s rd.1

– Scale BMU’s to CTB/PU/Jumping CTB etc.

– Scale rope climbs to 1, or 3-5 lowers to standing

604 At Home:

BMU: sub table pull-ups or burpees

TTB: V-ups or towel knees to elbow

Bike: 4 mins cardio (running, skipping etc.)

Rope climbs: 10-15 bent over rows

D-ball: weight ground to overhead

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