GROUP A
WARM UP
4mins
10 Spiderman push ups
10 Single leg squats
MOBILITY
Shoulder trigger
Thoracic roll
Hipster glide
Skin the cat stretch
STRENGTH
Strict press 3×3
then
Max reps push press using the same weight
WOD
12min AMRAP
5 Strict pull ups
10 Push ups
10 Wall ball 10/6kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3×20 Toes to bar
SKILLS DEVELOPMENT
Double unders
GROUP B
- Overhead Lunges 4×4
- Dumbell Strict press 4×4
- Reverse Tabata
power cleans 90/60kg