WARM UP – MOBILITY

** LIVE ZOOM CLASS AT 6PM **

2-4 min aerobic warm-up of your choice

5-7 mins joint rotations / full body dynamic stretch (overhead, thoracic, hips/hamstrings etc.)

Run through each WOD movement and practice 4-8 reps of each finding a good work working weight and substitutions as needed.

WOD A

MONDAY MONSTER MASH

Complete for total AMRAP reps combined (buy in movements/reps don’t count)

For each couplet/number complete 5 rounds of: 1 min on / 1 min rest: (40 mins)

1) 8 Object facing burpees + AMRAP Ground to overhead (barbell, DB, KB, plate)

2) 2 Wall walks (sub 4 plank to pike walks) + AMRAP Goblet curtsy lunge

3) 15 Push-ups + AMRAP Object swings (hang power cleans if you only have a BB)

4) 30 Doubleunders + AMRAP Shoulder to overhead

—–

No rest between pieces: 20 rounds: 1 min on / 1 min off

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