Lunge, scales, core.
You’ll need something heavy you can lift up by a handle (KB, DB, bucket of sand, detergent container, car battery, toolkit etc.) Work up to as heavy a weight as you can move well with.
Coaches if you can keep class synchronized and count out tempos and times that would be great.
Use real seconds for the tempo movements. So if you can’t hear the coach, use a timer.
Warmup
-20 scapular pushes
-10 squat
-10 side to side squat
2R
-20 Jumping Jacks
-10 Air Squats
-10 Push-ups
-10 Hollow rocks
-10 Arched body rocks
-10 Lunges
-20s Handstand hold
2R:
-5 PVC/Broomstick Pass Throughs
-2 Overhead squats- :10 descent + 10 hold in bottom
-5 Rep wall squat or arms overhead squat @ 3311*
* This is weightlifting tempo notation
-3 s descent
-3s in the bottom
-1s up
-1s at the top
WOD :
3 sets:
-10 KB/DB Bulgarian split squat @3011
-REST :45 between each leg
3 sets:
-10 Single Leg Romanian Deadlifts @3011
-REST :45 between each leg
3x:
-:30/:30 Front Scale
-:30/:30 Back Scale
-1:00 Rest
Core Finisher (protract shoulder blades as much as possible in plank, V-sit and mountain climber
3 Rounds 30s on/ 15s off
– Rotating Planks https://www.youtube.com/watch?v=7M22nhbPteA
– V-Sit raises https://www.youtube.com/watch?v=eguU0H94CME
– Crossbody Mountain Climbers https://www.youtube.com/watch?v=1cwZ8VZvRjc
– jumping deck squat
Wellness
-10 Forward fold + exhale (toes elevated)
-10 Forward fold + exhale (heels elevated)
-15s Forward fold + leg squeeze (toes elevated)
-15s Forward fold + leg squeeze (heels elevated)
-10 Slow bootstrappers”