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) 10-15 reps each movement/side to get your whole body moving:
Shoulder circles, hip circles, leg swings, lunges, squats etc.
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3) Warmup some easy reps of WOD movements
WOD A
E2.5MOM x 4 super sets:
8-12 Shoulder press or Handstand push-ups
10-20 Lateral delt raises (use light weights or soup/sauce cans)
WOD B
DEATH BY THRUSTER & LATERAL JUMPS OVER OBJECT
EMOM for as long as possible:
Min 1: 1 thruster & 1 lateral jump over object
Min 2: 2 thrusters & 2 lateral jumps over object
Min 3: 3 thrusters & 3 lateral jumps over object
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– Continue adding a rep to both movements each minute until you can no longer complete reps within the minute
– Score = last completed round + reps
