GROUP A
WARM UP
4mins
10 Spiderman push ups
10 Hollow swings
10 Band pull aparts
MOBILITY
Barbell quickie
Shoulder trigger
Peanut crunches
Hipster glide
STRENGTH
Strict press 4×6
ACCESSORY
10min EMOM
Tricep push ups to failure (8-15reps)
Strict pull ups or ring rows to failure (4-6reps for P-ups or 6-10reps for rows)
WOD
“Descending burn”
For time
Row 50 calories
40 Kettlebell swings 24/16kg
30 Burpee pull ups
GROUP B
- 10min EMOM – 1 Box jump
- Front squat 5×5 at or above 80%
- Lunge 3x18m every two mins – aim to nearly fail every set try and do at least one set heavier than last week
- 3 Rounds for time
10 Deadlifts 142.5/90kg
20 Chest to bar pull ups
50 Double unders - 3x1min Weighted plank – more than last week