WARM UP – MOBILITY
(8-10 mins total)
Quick hip openers
Banded glute warmups + unweighted Bulgarian split squats
WOD A
8 X SPLIT SQUATS PER LEG + 8 X 1 1/4 BACK SQUATS
E4MOM x 3 sets:
8 x Bulgarian split squats per leg + 8 x 1 1/4 back squats
—
-Bar in back rack position for split squats, complete reps on both legs and then straight into back squats, no racking the bar in betweeen
WOD B
1 WOD
Against a running clock, complete for time with a partner.
One person works at a time, divide reps evenly (25 min cap)
—
1) Partner Karen:
150 Wallballs 20lb – 10’/14lb – 9′
–
2) Partner Angie:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
1 WOD (RX+)
Against a running clock, complete for time with a partner
One person works at a time, divide reps evenly (25 min cap)
—
1) Partner Karen+:
150 Wallballs 30/20lb – 10′
–
2) Partner Angie+:
100 Chest To Bar Pull-ups
100 Clapping Push-ups
100 Toes To Bar
100 Jumping Squats 45/35lb bar
ACCESSORY
5-7 min easy bike cool-down
2-3 min stretch per side:
Couch
Hip opener lunge / pigeon
Straddle
