WARM UP
4mins
3 Turkish get ups
3 Windmills
MOBILITY
Peanut crunches
Skin the cat stretch
Pistol of doom
Trap stretch
STRENGTH
Bench press 5×5
SKILL
5min EMOM
2+ muscle ups or 5-10 Toes to bar
WOD – “B#*!hy Cindy”
5 Rounds
10 Chest to bar pull ups
20 Burpees
30 Goblet squats 24/16kg
COMPETITORS
SESSION 1
- Lower body strength lift 10×1 @ 3RM
- Upper body strength lift 10×1 @ 3RM
- Lower body accessory 3×12
- Upper body pulling accessory 3×12
- Upper body triceps accessory 3×12
SESSION 2
- 3x15m Farmers carry – Max effort
- 3x 200m Sled drag 30/20kg
- WOD