GROUP A
WARM UP
4mins
10 Hollow swings
10 Reverse shrugs
Bear crawl
MOBILITY
Skin the cat stretch
Shoulder trigger
Peanut crunches
Hipster glide
STRENGTH
Push ups/Bench press 4×8
ACCESSORY
10min EMOM
1st – Ring rows to failure (6-10)
2nd – Tricep push ups to failure (8-12)
WOD
3 Rounds (In an EMOM fashion)
1min – 12 Kettle bell swings + 10 Goblet squats 24/16kg
1min – 30 sec row for max calories
1min – Max toes to bar
GROUP B
- Snatch 5×2 at 60%
- Back squat 5×2 at 70%
- 90m Sled push
- Group A WOD