WARM UP – MOBILITY
3 Sets:
20 secs butt kicks
20 secs high knees
20 secs air squats
20 secs mountain climber lunges
– 20 secs rest –

– Quick stretch for anything lower body that needs it!
WOD A
3 Super sets:
6-8 Towel hamstring curls
10-12 Feet elevated glute bridges
(hold for 2 secs at the top of each rep on both movements)
– rest 1-1:30 mins –
WOD B
3 rounds for quality:
30 secs : Glute-med straight leg raises left side
30 secs: Glute-med straight leg raises right side
2 mins: 2 alt. curtsey lunges + 2 x 1 1/4 sumo squats
– 1 min rest –
WOD C
3 Giant sets:
20 Side lunges (10 left / 10 right, not alternating)
20 Alt. lateral speed skater jumps
20 Alt. lateral hops
20 Broad jumps
– rest 1:30-2 mins –

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