GROUP A
WARM UP
4mins
10 Windmills
10 Band pull aparts
10 Reverse shrugs
MOBILITY
Thoracic roll
Shoulder trigger
Skin the cat stretch
Hipster glide
STRENGTH
Bench press 3×3
Then max reps at 80% + 2 rest pauses
WOD
5 Rounds
10 toes to bar
10 Push press 52.5/35kg
30 squats
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
5×12 French press and ring rows
SKILLS DEVELOPMENT
Double/triple unders
GROUP B
- 15min EMOM
1 Back squat at mondays 10RM weight
Make it quick, drop weight if need be - Strict press 7×3 at 75%
- 3 Rounds
20 Calorie Row
20 Kettlebell swings 32/24kg
20 Bupees
Rest 3mins
B OPTIONAL EXTRAS
Pick one only
LIFTING/POWER
- Oly warm up
- Split push jerks 5×3
- Clean pulls 5×3 @105%
- Jerk dip squats 5×5
GYMNASTICS
- Muscle up warm up
- Accumulate 1min in a front lever
- Accumulate 1min in back lever
- 100 Strict pull ups
ENDURANCE
- Running drills warm up
- 5 Rounds
5min Run
2mins rest
Ensure you can match your distance each run. Do not blow out
Use a heart rate monitor to help and keep below 85%MHR