GROUP A
WARM UP
4mins
Bear crawl
20 Russian swings
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Athletes choice
STRENGTH
Deadlifts 6×2
ACCESSORY
10min EMOM
1st – 8 Single leg squats left leg
2nd – 8 Single leg squats right leg
WOD
3 Rounds
Sprint 800m
rest 3mins
16min cut off – scale the distance if you cannot run 800m in 3mins or less
GROUP B
Recovery day – Spend 40mins at 70%MHR – Walk, run, row, cycle, swim, burpees etc