WARM UP – MOBILITY
Dynamic shoulder / thoracic / leg swing warm-ups
2 rounds:
2 Scorpions w/5-7s hold
20-30s Cobra stretch + rotations
12-15/side Supine hamstring stretch/activation (see video)
WOD A
DEATH BY BURPEES
On the first minute complete 1 burpee, on the second minute complete 2 burpees. Continue on adding one burpee each minute until you are unable to complete the reps within the minute.
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Your score is the last completed round number, plus any burpees finished in the uncompleted round.
WOD B
Tabata core: (10 mins)
4 rounds of:
20s hollow scissor kicks
10s rest
20s Bicycle crunches
10s rest– rest 2 min —4 rounds of:
20s plank march (from elbows to hands)
10s rest
20s Grasshoppers
10s rest
