WARM UP – MOBILITY
** LIVE ZOOM CLASS AT 10AM **
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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.)
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2) 10-15 reps each movement/side to get your whole body moving:
Shoulder circles, rotations, neck circles
Hip circles, leg swings
Scorpions, cobra push-ups
Lunges, air squats
WOD A
AIR SQUAT ANNIE
50-40-30-20-10 reps for time (12 min cap)
Air Squats
Sit-ups
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– Scale reps to 40-30-20-10-10 to take reps from 150 per movement to 110, or cut reps in half 25-20-15-10-5
WOD B
DEATH BY CLAPPING PUSH-UPS & JUMPING LUNGES
Complete as many rounds as possible:
Min 1: 1 clapping push-up + 1 jumping lunge
Min 2: 2 clapping push-ups + 2 jumping lunges
Min 3: 3 + 3
Etc.
– Continue until you cannot complete the required work within the minute
– Score = your last completed round + extra reps completed in the next min
– Clapping push-ups can be full body, with hands elevated, or from knees. Scale to regular push-ups as needed.
ACCESSORY
Optional accessory:
Get outside and go for an easy 10-20 min cool-down run (or bike/row at home)
This could be 10-20 mins of consistent running, or 2-3 mins running / 1 min walk x as many rounds as your energy levels permit!
