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

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