WARM UP – MOBILITY

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) 30-60 secs per side:

Hip opener lunge stretch

Hamstrings stretch

WOD A

Complete, not for time:

50-40-30-20-10 Russian twists

25-20-15-10-5 Towel knees to elbow

– This is not for time but work through at a good pace, only stopping when needed

– Bring the reps down as needed, for example: 40-30-20-10-10 / 20-15-10-5-5 (or start lower as needed)

– Rest approx. 5 mins or as needed between WOD A & B

WOD B

Complete, not for time:

50-40-30-20-10 Bulgarian split squats

50-40-30-20-10 Single leg foot elevated hip thrusts

– The reps are split 25/25, 20/20 etc. per leg, divided into smaller sets however you like

– This is not for time but work through at a good pace, only stopping when needed

– Bring the reps down as needed, for example: 40-30-20-10-10 (or start lower as needed)

Optional Conditioning

5KM RUN

3KM RUN

3-5km run, bike or row. This can be done before or after WOD A & B.

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