Live on Zoom
5:30pm: https://zoom.us/j/867281866
Kids at 10:30am: https://zoom.us/j/674451525
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Loosen up
3 min light effort jog/bike/row/skip
Mobilize
6 Samson Lunges + low dragon + twist
6 up dog + down dog + leg twist
10 knee to opposite elbow
10 ankle touches
10 Side plank reach unders, each side
10 russian baby makers
10 cossack squats
Warm up
OT 2 min x 3
10 high knees
10 butt kickers
10 jumping jacks
10 mountain climbers
5 burpees
5 thrusters (increase weight each set if possible)
WOD
20 min AMRAP
10 Thrusters
10 Toes to Bar
10 Cal row/bike or 30-50 Double unders
Cashout
1 min each
Couch stretch (R/L)
Glute stretch (R/L)
Puppy dog
Child's pose
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