WARM UP – MOBILITY

3-5 min easy jog

Dynamic joint warm-up: shoulder / thoracic rotations & leg swings

Stretch: hip flexors. runners lunge, calves, pecs

WOD A

QUARANTINE CONDITIONING

Complete 5 rounds for time:

Run 400m (sub ~90s-2min of cardio of your choice)

20 Burpees

Head out to a track if possible, or use a GPS app to measure distance.

WOD B

Complete for quality, accumulate times in as few sets as possible:

3 min plank

3 min wall sit

2 min plank

2 min wall sit

1 min plank

1 min wall sit

You can break up sets, and rest between movements as needed, but try to complete with as little rest as possible.

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