Zoom Links

10am and 12pm Links – https://us04web.zoom.us/j/185878134

5:30pm and 7pm links – https://us04web.zoom.us/j/160895238

 

General Warm Up

EMOM x 9 mins (3 of each)

1 – 45s Air Squat

2 – 30s Crawl (if short on space do a couple of steps forward/backwards)

3 – Deadbug x 10reps (1s pause at the bottom)

Mobility

Side Plank with a twist Once Through 10 x Each side

 

WOD 

Amrap in 20 mins

“Glute Burner”

20 Hip Bridges

20 WTD Step Ups

20 WTD Squats

 

Cool Down

Hold each stretch for 1-2 mins

Lizard Stretch

Half Kneeling Quad Stretch

Bretzel Stretch