WARM UP – MOBILITY
** LIVE ZOOM CLASS AT 10AM **

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, windshield wipers, iron crosses

30-40 secs hip opener lunge per side

2 sets:
5 Kossack squats per side
5 Air squats
5 Sumo squats
5 Jump squats
10 Hollow rocks (or 10 sec hollow hold)

WOD A
CAPTAIN CRUNCH
For time:
2 rounds:
25 Weighted squats
25 Towel knees to elbow

3 rounds:
25 Sumo squats
25 Tuck-ups

4 rounds:
25 Jump squats
25 Mountain climbers

– Complete each couplet in order – meaning you’ll complete the 2 rounds of 25 + 25 before moving onto the 3 rounds of 25 + 25 etc.
– No extra rest between couplets, move straight from the 2 round workout into the 3 round workout, only resting as needed.

WOD B
4 sets:
20 secs side plank raises (right side)
+ 10 secs side plank hold
– rest 30 secs –
20 secs side plank raises (left side)
+ 10 secs side plank hold
– rest 30 secs –

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