At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

At gym wod 7-9 am Please try to stagger arrival times, the dojo will also be open for this wod 40-30-20-10 High knees Squats Sit-ups

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 10 lunges 10 jumping jacks 10 hollow rolls Wod- 21-15-9 Squat Push-up Kb swing Sit-up