Skip to main content

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

  1. Overhead Lunges 4×4
  2. Dumbell Strict press 4×4
  3. Reverse Tabata
    power cleans 90/60kg

11347733_10205793023803279_1535394725_o