WARM UP – MOBILITY
1) 4 Rounds:
15 secs Jumping jacks
15 secs High knees
15 secs Butt kicks
15 secs Bear crawl
– 15 secs rest –
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2) Lots of shoulder circles, rotations, neck circles etc. (get your upper body warm and stretched out)
WOD A
A1) Alt. EMOM x 4 sets of each:
1) “X” Strict handstand push-ups
2) 3-5 Alt. v-up or tuck-up cycles
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– “X” Strict HSPU’s = Pick a number on the HSPU’s that is challenging but sustainable, ideally 3 reps minimum, or 5-8 if doing a pike progression
– Complete A1, then rest 3-5 mins before starting A2 –
A2) Alt. EMOM x 4 sets of each:
1) 2-3 Wall walks
2) 8-10 Superman raises
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– Work for 40 secs max. on a station so that you get some rest before starting the next movement
– Video demos for all movements will be posted in our Facebook group
WOD B
Run (or you can row or bike if you have one!)
5-7 Rounds: 2 mins run hard / 1 min run easy or walk
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*If you aren’t leaving the house then try this one instead…
6-8 Rounds:
45 secs jog on the spot
15 secs sprint on the spot
45 secs jog on the spot
15 secs tuck jumps
