WARM UP – MOBILITY
Partner up and alternate 2 rounds:
Partner 1: 1 min easy row
Partner 2: 1 min coach led shoulder circles/rotations
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Everyone together:
Scorpions, cobra push-ups, burpees
WOD A
FORTITUDE PT.2 – THE DIRECTORS CUT
With a partner, complete 20 rounds for time (10 each)
15/12 Cal Row
15 Burpees
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-40 min cap
-Alternate complete rounds
-Each exercise should take no more than 45-50 secs for most of the workout so scale reps accordingly
-If you’re newer to classes and/or struggle with longer workouts then bring reps down to 8-10 per movement, and only 6-8 rounds if needed
ACCESSORY
1) 2-3 rounds:
1-2 min pec stretch per side
2) Crossover recovery
3) Stretch hips/quads/hamstrings as needed
