GROUP A
WARM UP
4mins
10 Russian swings
10 Spiderman push ups
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Overhead hang
STRENGTH
Deadlift 3×3
then max controlled dead stop reps at 80% of 3rep weight
WOD
For time
500m Row
100 Thrusters 20/15kg
50 Kettlebell swings 24/16kg
10 Rope climbs
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Weighted plank 5x30sec
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
90min walk again