WARM UP – MOBILITY
4-5 min dynamic joint warm-up and rotations
Lacrosse ball roll out: Glutes + Pecs
Pre squat hip opener stretch + activations

Pec/Shoulder stretch and push-up warm-ups

Review WOD movements/standards and scaling options

WOD A
GOOD 4 U
Complete 5 rounds for time:
Run 400m (Sub to 400m Row/Ski, or 1km bike as needed)
100 / 80 / 60 / 40 / 20: Air squats

50 / 40 / 30 / 20 / 10: Push-ups

If you are newer to classes or not strong in these BW movements then bring the reps down to a more manageable volume.
Rx volume: 300 air squats + 150 push-ups

ACCESSORY
Cool down, Roll out, Stretch

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