GROUP A
WARM UP
4mins
10 Spiderman push ups
10 Band pull aparts
10 Reverse shrugs
10 Hollow swings
MOBILITY
Shoulder trigger
Thoracic roll
Hipster glide
Barbell quickie
STRENGTH
Push press 4×6
ACCESSORY
10min EMOM
1st – Tricep push ups to failure (6-12)
2nd – Strict toes to bar to failure (6-12)
WOD
10min AMRAP
10 Hand release push ups
21 Kettlebell swings 24/16kg
GROUP B
- Strict press 1RM
- 4 Rounds every 2mins – 75% max rep muscle ups
- 10min EMOM
1st – 5 Bent over rows
2nd – 5 Strict hand stand push ups - 21/18/15/12/9
Push press 52.5/35kg
Chest to bar pull ups