WARM UP – MOBILITY

** LIVE ZOOM CLASS AT 6PM **

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, rotations, neck circles

Hip circles, leg swings

Scorpions, cobra push-ups

Lunges, air squats

3) Warmup WOD movements

WOD A

IT’S GUNNA BE MAY

1) 5 min AMRAP:

10 Thrusters

10 Box jumps (or tuck jumps)

— REST 3 MINS —

2) 5 min AMRAP:

10 Handstand push-ups

10 Lateral skater jumps

— REST 3 MINS —

3) 5 min AMRAP:

10 KB swings

10 Towel knees to elbow

– Try to push at a fairly hard pace through each AMRAP, the 5 mins will go by fast

– Reduce reps as needed to keep moving

– Score = total reps completed across all AMRAP’s combined

WOD B

1) 3 sets:

10-15 Bicep curls @30X1 tempo (single or double arm)

– rest 60 secs between sets –

2) 3 sets:

10-15 Bent over rows @30X1 tempo (single or double arm)

– rest 60 secs between sets –

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