WARM UP – MOBILITY
3 rounds straight through:
20 jumping jacks
20 high knees
20 but kickers
20 lunge mt. climbers
—
20-30s each/per side:
Tall lunge/hip flexor stretch
Tall lunge + quad stretch
Hamstring stretch
– Complete all 3 stretches on one side then move to the other.
(foam pad, rolled up yoga mat, or towel under back knee)
WOD A
Complete 3 rounds:
10-12/leg Single leg elevated step back lunges (weighed or body weight)
10-12/leg Single hip thrust (hold top for 1s – weighted or body weight)
– rest ~2 min between rounds –
—
Complete all 10-12 reps on one leg then the other
Lunges: step back off a 3-5″ riser
Hip thrust: upper back on a bench / chair / couch
See video in private FB group for more details
WOD B
WOOD CHIPPER
Complete for time:
100 Air squats
80 Static lunges (alternating)
60 Russian twists (60 touches total – 30/side)
40 Lateral jump overs (ideally something at least 6-8″ high)
20 Roll to alternating pistol (sub: Roll to candle stick, or 40 hollow rocks)
40 Lateral jump overs
60 Russian twists
80 Lunges
100 Air squats
—
Hit it hard… and post your time to the Zen Planner App!
ACCESSORY
2 min each/side:
Couch stretch
Straddle stretch
Pigeon pose
