WOD 1 .
Priority: jog continuously for at least 15 min. preferably at any point in the day before the WOD. Substitute any monostructural movement (jumprope, bike etc). This can also be done an ony machine that you have access to. No worries if you can’t use a device for zoom here. See you in 15 min! ** Or your coach will have 15 min cardio workout for you if you don’t want to run or have a machine**
WOD 2:
-10 r side to side squat
-2 min standing pancake
-10 r side to side squat
-90s vertical frog each side
-90s piriformis each side
-2 min diamond frog
-30s rock hugging knees to chest
-90s frog
-30s rock hugging knees to chest
-90s frog rock
-90s pancake shoulder each side
-10r seated good morning