GROUP A
WARM UP
4mins
20 Russian swings
10 Reverse shrugs
10 Hollow swings
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Brabell quickie
STRENGTH
Deadlifts 6×3
WOD
Run 800m
15 Muscle ups
Run 800m
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Single leg hip thrusts 5×10
SKILLS DEVELOPMENT
Rope climbs
GROUP B
30min AMRAP
Row 1000m slow
10 Hollow swings
Run 400m slow
30sec Hand stand hold