Today you’ll need a weight you can hold in front of you and thrust overhead. A backpack full of stuff often works if you don’t have easy things to grab.
Warmup
-1 min jumprope
-30s prayer stretch
-20 scapular pushes
-10 side to side squat
Then
3x:
15s Jumping Jacks
15s Pike squat
15s Mountain Climbers
15s outside inside outside back
3x:
-15s alternating deep lunge
-15s lizard lunge
-15s jumping deck squat
Prepare movements and weights for WOD. If you can’t find a stable object to step up on, then do reverse lunges.
WOD= 3 Rounds for Reps
1:00 DB/KB/Object Rows https://www.youtube.com/watch?v=9zwHRYbGG8A
1:00 Plank Walk-ups https://www.youtube.com/watch?v=ZjKXXUNOmaE
1:00 DB/KB/Object Step-ups
1:00 hollow rock/hold
1:00 DB/KB/Object Thrusters
1:00 rest””
Wellness
2R
-1 min spinal twist each side
-1 min side lying arm circle each side https://www.youtube.com/watch?v=9L0yn4PaBoY
-1 min frog stretch”