WARM UP – MOBILITY

** LIVE ZOOM CLASS AT 7AM **

8-10/side: trunk rotation, hip rotations, leg swings, knee circles, kneeling hip circles

5-7/side: bird dogs, down dog to low lunge w/ 3s hold, Russian baby makers

45-60s/side Couch/quad stretch

45-60s/side Hamstring stretch

Warm-up 2 easy sets of 4-6 reps /side of each WOD A movement

Start lighter or body weight and build to starting weight for WOD A

WOD A

Every 2:30 min x 6 sets: (3 sets each alternating)

A1) 8-10/leg Bulgarian Split squats @3,1,X,1

– Bodyweight or loaded anyway (front rack, goblet, farmers holds, backpack)

A2) 8-10/leg Single leg Romanian deadlifts @3,1,X,1

– 2 DB/KB in farmers hold, Single load in opposite hand from working leg (KB or DB), or hold barbell/weighted bag with both hands

WOD B

Every 3 min x 3 supersets:

10-12/leg Single leg hip thrust (upper back raised on bench/chair)

10-12/side Side lying glute bridge

WOD C

3 rounds:

10 Seated pike leg lifts (over object)(Sub: 20 alternating single leg lift overs – see videos on FB)

20 Russian twists (lightly weighted if possible, over&back = 1)

30 Side plank rotations (15/side)

– Rest 60-90s between rounds –

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