Warmup: 15 minutes easy: 10 cats and camels (5 each way) 5 tricep side bends / side 10 cal ski 5 Reverse Inchworms with a pushup 10 cal bike 10 jumping jacks Strength: AEMOM x 8: Renegade Rows x 12 (6/side) Face Pulls with orange band x 12 2 rounds:
Warmup: Hinshaw Running Drills + shoulder circuit Marching careoka Hurdle step fwd/bkwd 10 arm circles each direction High knees Butt kickers Knee to chest + lunge + twist Heel to butt quad stretch Side skip 5 inchworms with a pushup Sumo-stance lunges side to side Strength: Split Squats with DB
Warmup: In a circle: 2 rounds: Cats & Camels x 5/direction 10 shoulder circles each direction 5 tricep side bends / side 10 relax to hollow 10 relax to superman 10 minutes toes to bar progressions: Beat swings Knees to belly button Knees to chest Toes to bar or rings
Warmup: 2 rounds: 1 minute deadbugs, 1 minute plank Deadbug train Plank train Strength: AEMOM x 12: 1-30 band pull aparts 2-2 laps of hurdles (jump over hurdles, land softly, use arms) 3-10 goblet squats Set up back squat bars, do 5 sets of 5 building. WOD: For max reps:
Warmup: Tabatta: (4 rounds of each) Alternating: Slam ball + jump Burpees with elbow/shoulder tap after pressing up Strength: 15 minutes: See Saw Strict Press with Dumbbells (focus on midline stability) X 12 reps (6/side) Push-up from knees or toes, with toe touch x 12 (6/side) 30 ft bear crawl
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