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.)
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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
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– 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
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– 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.
