WARM UP – MOBILITY
** LIVE ZOOM CLASS AT 6PM **
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, lunges, squats etc.

3) Warmup some easy reps of WOD movements

WOD A
THE LAST DANCE
5 sets for total rounds & reps
3 min AMRAP:
4 Burpees over object
6 Clean & jerks
8 Jumping lunges
– rest 1 min between rounds –

– WOD format is: 3 mins on / 1 min off x 5 sets
– Keep a running total of rounds completed, picking up where you left off in the previous set each time.

WOD B
5 sets:
30 secs Alt. leg lifts over object
30 secs Bicycle crunches
– rest 60 secs –

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