-20 scapular pushes
-30s walking high knees. Use running motion with arms
-30s slow squat
-30s deep reverse lunges
-30s running in place. Be sure to use arm motion
-30s jumping jacks. Keep elbows straight no matter how high you raise your arms
-30s running in place. Higher knees than last. Arm motion, dorsiflex, land on balls of feet.
-30s heel to butt. Use arm motion.
-30 running in place. Higher knees than last. Arm motion, dorsiflex, land on balls of feet.
-30s high knees
-30s running in place. Relaxed introductory pace. Be sure to use arm motion
-30s pike squat
-30s jumping deck squat
-30s alternating lizard lunge
Review movements for WOD 1 and practice each
WOD 1 = 3 Rounds EMOM :
Each round is 45s work : 15s rest. Rest 1 min between rounds
– 6 quick skaters *+ 1 jump squat (cycle through this for 45s)
– cross body mountain climbers
-russian twist. No weight, maximize range of motion. You don’t have to go fast
-table or rocking table
-plank shoulder tap or pike handstand shoulder tap
-1 min rest
* see 0:53 at https://youtu.be/BOCgMuczgZA?t=53
WOD 2 : front split partial
-40 calf raises with heels and toes touching. Keep knees locked and together
-90s elevated seiza
-40 calf raises with heels together and toes out. Keep knees locked and together
-90s squatted seiza. Keep ankles in plantar flexion
-40 calf raises with toes together and heels out as far as possible. Keep knees straight Reset if heels drift inward
-90s curled seiza. Curl toes under the foot as much as possible
-10 Pike squat
-2 min standing pike
-10 Pike squat
-90s min kneeling Achilles stretch on each side.
-90s Standing Achilles stretch each side. Use foam roller or block. Keep heel down.
-90 s narrow hurdler each side on block/ab mats
-90 s wide hurdler on block/ab mats (each side)