Zoom Links

10am – https://us04web.zoom.us/j/185878134

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

General Warm Up

2mins Pulse Raiser (Run, Row,Bike,Skip,Burpee etc)

into

3 Sets 10 x Halo Flow (use any weight you have)

10 x Scap Push Up 5/5 x Tall Kneeling Windmill (with or without weight in top hand)

Mobility

Wrist Stretch Once through (feel free to do more)

10reps on each side Come in and out of Flexion (Elevate fingers to increase ROM)

 

WOD 

EMOM x 12 mins

10-15 Push Ups or 10-15 Air Squats

in remaining time max Ground to Overhead with any implement you have (barbell, dumbell, KB etc)

 

Cool Down 

Hold each stretch for 1-2 mins

Lizard Stretch

Half Kneeling Quad Stretch

Bretzel Stretch