WARM UP – MOBILITY
2 rounds:
20 jumping jacks
20 High knees
20 Butt kickers
10 Curtsy lunges (pause for 2s with knee 1″ off the ground on each rep)
20-30s Down dog stretch
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10 reps each per side:
Active pigeon pose w/ 10s hold on last rep
Single leg good morning w/ 10s hold on last rep
WOD A
Complete 3 rounds:
6-8/leg Russian box step up @4,1,X,1 (weighed or body weight)
8-10/leg Single leg Romanian deadlifts @4,1,1,1 (weighted or body weight)
12-15/side Side lying glute bridge (see demo video on FB please)
– rest ~2 min
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Complete the 3 movements with short to no rest between, then rest ~2min after each round to recover
WOD B
Running endurance:
Option 1: Complete 6-8 rounds: (24-32min)
Run 2 min @ easy/steady pace
Run 1 min @ hard/fast pace
Rest / Walk 1 min
(This could be completed on any cardio machine of your choosing)
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Option 2:
5km for time
Map out a quiet 5km route near you home, use Strava (or similar app to gauge distance), or go to a quiet 400m track and run 12.5 laps.
