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 –

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

– “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

– 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

*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

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