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) 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

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

– Continue adding a rep to both movements each minute until you can no longer complete reps within the minute

– Score = last completed round + reps

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