WARM UP – MOBILITY
** LIVE ZOOM CLASS AT 7AM **1) 3-5 mins ‘cardio’ (run/row/bike, or jog on the spot with 10-15 sec intervals of high knees, butt kicks, jumping jacks etc.)
Shoulder circles, hip circles, leg swings etc.

2) 2 sets, easy pace:
10 Cuban press (holding soup/sauce cans)
5-7 Split squats /side (holding soup/sauce cans overhead)
5-7 Tuck jumps

3) Warmup WOD movements

WOD A
EXTRACTION
15 min AMRAP at a steady pace, focus on good quality movement!
20 Hang split snatches
20 Renegade rows
20 Hollow rocks or 20-30 sec hold

– Snatches: single or double arm. 10 per side for single arm, divided how you like.
– Renegade rows: these are a single arm movement so use a DB/KB or small bag with weight. 10 per arm, divided how you like

WOD B
3-4 super sets:
10-15 Front delt
10-15 Side delt raises
10-15 Rear delt raises
– rest 60 secs –

– These movements can be single or double arm depending on what you have. 10-15 total for double arm, 10-15 per side for single arm. Weight should be nice and light, use soup/sauce cans if you don’t have light DB’s or plates

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