GROUP A
WARM UP
Green Sally up
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Athletes choice
STRENGTH
Pause back squats 5×5
WOD
15min AMRAP
15 Ball slams
10 Box jumps 30/24″
5 Muscle ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3×10 Romanian deadlifts
SKILLS DEVELOPMENT
Double unders
GROUP B
- Deadlift 10,10,5,5,3,3 – Heavy not max out, short rest breaks 1-2mins
- 3 Sets as heavy as possible, short rest breaks 1-2mins
5 Bench press
30m Farmers carry - 15min AMRAP
5 Muscle ups
10m Hand stand walk
15 Box jumps 30/24″ - 3 Rounds
12 Double kettle bell snatch 24/16kg
400m Sandbag run