WARM UP – MOBILITY

** LIVE ZOOM CLASS AT 10AM **

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.)

2) 10-15 reps each movement/side to get your whole body moving:

Shoulder circles, hip circles, leg swings, windshield wipers etc.

3) Warmup some easy reps of WOD movements

WOD A

KINDA KELLY

5 rounds for time:

30 Sit-ups

30 Box or tuck jumps

30 Thrusters or Wallballs

– Scale reps to 15-25 as needed

— Or, if you have access to the space / equipment —

KELLY

5 Rounds for time:

400 meter run

30 Box jumps (24/20)

30 Wallballs (20/14)

ACCESSORY

Cool-down / stretch

2-3 mins per side:

Hip opener lunge into pigeon pose

Couch stretch

*Spend 20-30 secs in down-dog pose between sides to open up shoulders, upper back / posterior chain

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