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, rotations, neck circles

Hip circles, leg swings

Windmills, scorpions

Lunges, air squats

3) Warmup 1-2 sets of WOD A movements (practice some overhead squats before squat snatches)

WOD A

4 sets:

12 Hang squat snatches

16 Weighted side lunges (8 per side)

20 Weighted step-ups (10 per side)

– rest 60 secs –

– Ideally use a DB or KB and perform single arm hang squat snatches, obviously work with what you have though, use two hands if you’re using a barbell / bag of weights. These can be scaled to power snatches if you don’t have the mobility or equipment to squat.

– Alternating legs as needed for lunges & step-ups

WOD B

4 sets:

20 Chair / table dips

16 Shoulder to overhead

12 Burpees

– rest 60 secs –

– Add weight on your lap for dips if possible

– Shoulder to overhead can be: strict press, push press, or a jerk variation. Perform 8 reps per side if you’re doing single arm shoulder.

ACCESSORY

2-3 sets:

8-10 Cuban press

– rest 10-20 secs –

8-10 ATYT’s

– rest 30-40 secs –

– Use lightweights / soup cans, or no weights at all!

Optional Conditioning

Head out for an easy 20-40 min run, walk or bike ride.

Try to keep a steady pace across if you’re running, or break it into smaller chunk of run 3-5 mins, walk 1-2 mins.

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