-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can
-10 side to side squat
-10 deep lunges
-10 pike squat
-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE
-10 goblet squat
-10 weighted cossack squat
-10 jump lunges
-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM
-10 bottom-up pistols
-wrist series
-30s arched body rocks
Review movements for WOD. Practice a few reps of each movement. Start with light KB/DB. If it is problematic to increase weights you can stay at a light weight and focus on movement quality.
WOD 1;
6 min EMOM (2 Rounds)
-10 double kb/db swings
-8 double KB/DB cleans
-4 double KB/DB clean + jerk (ground to overhead)
Rest 2 min
6 min EMOM (2 Rounds)
-5 double KB/DB thrusters
-4 KB/DB Overhead squat each side
-8 double KB/DB push press with 2s hold at the top
WOD 2:
5 Rounds AMRAP 2 min work, 1 min rest
-200m farmer carry
-12 burpees
-100m waiter and luggage carry (one arm overhead, one arm down at side)
-15 push ups
Go as far in the cycle as you can for 2 minutes. Rest one minute then continue where you left off. Try to distribute load evenly on the waiter/luggage carry.