WARM UP – MOBILITY

3 sets:

20 secs high knees

20 secs butt kicks

20 secs lateral skater jumps

20 secs jumping good mornings

– rest 20 secs –

WOD A

1) 3-4 super sets:

8-10 Towel hamstring curls

10 Tuck jumps

– rest 60 secs –

— rest as needed between pt.1 & pt.2 approx. 5 mins —

2) 3-4 super sets:

15-20 Stiff leg deadlifts

15-20 Shoulder elevated hip thrusts

– rest 60 secs –

*Add resistance by using a DB, BB, KB, weighted backpack, or band

WOD B

CORE ON FIYA

30-25-20-15-10 reps for time:

KB, DB or weighted back pack swings (Russian style swing)

Alternating leg lifts over the object you’re swinging

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