GROUP A
WARM UP
4mins
10 Russian swings
10 Spiderman push ups
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Athletes choice
STRENGTH
Deadlift 7×2
ACCESSORY
Lunge 3x18m
WOD
“Quater Murph”
Run 400m
25 Pull ups
50 Push ups
100 Squats
Run 400m
GROUP B
- Muscle up warm up
- Oly warm up
- Walk/jog steady state 40mins between 70-75% MHR
- 5 Yoga flows
