GROUP A
WARM UP
4mins
10 Pause banded goblet squats
10 Spiderman push ups
MOBILITY
Hipster glide
Peanut crunches
Pistol of doom
Overhead hang
STRENGTH
Deadlift 7×3
ACCESSORY
Kettlebell front squat 2×20
WOD
8min AMRAP
8 Power snatch 42.5/30kg
30 Double unders
Non oly Scaling
16 Deadlifts 42.5/30kg
8 Push press
30 Double unders
GROUP B
- Oly and Muscle up warm up
- 4 Rounds
Row 500m – at 2km pace
rest 60 sec
Row 300m
rest 3mins – at 5/10sec per 500m faster than 2km pace
try to keep HR below 85% MHR - 5 Rounds of yoga flow