GROUP A
WARM UP
4mins
Clap game
MOBILITY
Shoulder trigger
Thoracic roll
Peanut crunches
Hipster glide
STRENGTH
6 Rounds
5 Bench press
10 Strict pull ups
WOD
For time
200m Sled pull 30/20kg
100m Walking lunge
50 Kettlebell swings 24/16kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Strict press 4×12
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
Take a break