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