GROUP A
WARM UP
3mins
Turkish get ups + Windmill alternating sides
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Skin the cat stretch
STRENGTH
Every 2mins for 10 rounds
5 Back squats
WOD
12min AMRAP
10 Deadlifts 102.5/70kg
10 Hand stand push ups
10 Toes to bar
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Lunge 3x18m
SKILLS DEVELOPMENT
Toes to bar
GROUP B
- Bench press 5×5 at 50%
- Deadlift 5×5 at 50%
- 12min AMRAP
10 Deadlifts 102.5/70kg
10 Hand stand push ups
10 Toes to bar