GROUP A
WARM UP
4mins
10 Pause banded goblet squats
10 Band pull aparts
10 Rhythmic swings
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Athletes choice
STRENGTH
Back squat 6×3
ACCESSORY
Romanian deadlifts 5×10
WOD
3 Rounds for time
50 Squats
7 Burpee pull ups
10 Kettlebell swings 32/24kg
GROUP B
- 10/5 agility run x5
- Clean heavy single
- 10min AMRAP
5 Toes to bar
5 Bar muscle ups
50 Double unders - Rest 5mins then
5min AMRAP
Burpee box jumps 24/20″ - Rest 3mins then
3min Max cal row