GROUP A
WARM UP
4mins
10 Scap pull ups
10 Pause banded goblet squats
10 Leg bridges each leg
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
STRENGTH
Lunge 8x12m
complete 10-15 V-ups between each set
WOD
7min AMRAP
35 Double unders
15 Deadlifts 60/40kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Hip extensions 3×10 – really slow
SKILLS DEVELOPMENT
Double unders
GROUP B
Take the day off