GROUP A
WARM UP
4mins
Bear crawl soccer
MOBILITY
Thoracic roll
Skin the cat stretch
Hipster glide
Athletes choice
GYMNASTIC STRENGTH
7 Rounds
7 Strict pull ups
7 Dips
WOD
6 Rounds
Run 200m
8 Toes to rings
8 Push ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3×3 Turkish get ups
SKILLS DEVELOPMENT
Toes to bar
GROUP B
Chill out, go for a walk, swim or sauna and have a good stretch