WARM UP – MOBILITY

** LIVE ZOOM CLASS AT 7AM **

4-6 min: Dynamic joint warm-up + hip, hamstring & overhead stretches

2 rounds: easy warm-up pace

10 Step back lunges

3 burpees

15 Hollow rocks

3 burpees

10 1+1/4 air squats

3 burpees

WOD A

Every 4 min x 3 sets:

6-8/leg x 1+1/4 Front foot elevated split squats (2s negative on each rep – front rack, or single or double farmers hold)

15-20 x Good mornings (loaded upper back or banded)

15-20 x V-ups, tuck-ups, or 30-40 hollow flutter kicks

WOD B

THE DEVILS LADDER

Complete AMRAP in 9 mins:

1 Devil press

1 Thruster

2 Object jump overs

2 Devil press

2 Thrusters

4 Object jump overs

3 Devil press

3 Thrusters

6 Object jump overs

…continue in this fashion adding 1 rep each round to the devil press and thruster and doubling that for the jump overs.

Your score is your last fully completed round # (# of devil press completed) + all extra reps completed on unfinished round.

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