GROUP A
WARM UP
4mins
10 Single leg squats
10 Reverse shrugs
10 Hollow swing
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger
STRENGTH
Farmers carry 5x30m
TEAM WOD
In teams for time
1 Mile run – together
300 Double unders – One person at a time until 200 reps completed
200 Sit ups – together
30 Rope climbs – One person at a time until 30 reps completed
NOTE: don’t forget to bring long socks to protect your shins on the rope climbs
GROUP B
- Deadlift 3×10
- Push press 20reps
- Group A Team WOD