07.05.2021 Class at 7,8 and 9am ONLY

Warm Up
Coach led outside
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1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
Sandbaggin' It
with a partner- divide however you like
50 cals row
50 box jump overs 24/20"
50 sandbag squats

40 cals row
40 box jump overs
40 sandbag cleans

30 cals row
30 box jump overs
300m sandbag carry- do this together- trade off whenever