WARM UP – MOBILITY

** LIVE ZOOM CLASS AT 7AM **

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

1) 4 sets:

30 secs Strict handstand push-ups – or feet elevated / pike HSPU’s

– 30 secs rest –

30 secs Clapping / plyo push-ups

– 30 secs rest –

30 secs Chair / table dips

– 2 mins rest –

– Clapping / plyo push-ups can be done with hands elevated on the couch / table, or from knees. Scale to regular push-ups if needed

WOD B

XXPLOSIVE

8 min AMRAP:

16 Alt. DB snatch – or KB swings / weight ground to overhead

16 Box jumps – or tuck jumps

– If you don’t have any weights, sub snatch movement for good mornings or squats

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