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  • Writer's picturemeganfoley6793
    • Jul 4
    • 1 min read

Always Moving - 4/7/23

“Always Moving”


Group Warm Up: Cardio Based Exercise

Teams of 3: 2 Rounds

· 20 Sec L-Sit

· 10 Banded Good Mornings

· 20 Zombie Side Steps (Band)


Strength Work: 12 mins to Establish 1 rep Max

· Clean & Split Jerk


Accessory Work: 3 x 3

· Front Squats (use same weight for 3 sets)


WOD: 3 RFT (18 min TC)

· 20 Pull Ups

· 30 Walking Lunges

· 20 HSPU / DB Push Press (22.5/15)

· 30 GHD Sit Ups / Rig Pikes **


**Set up bench with DB to hook feet in. Must touch ground behind you then DB at feet.

**Set up rig height with hook 2 below your normal height. Both feet must touch the hook then the floor to count.


Cool Down: Stretches

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Only two more weeks to go!  🎉 Well done for getting this far and making changes in how you look after your body.  I know there have been a few times where many have felt they have ‘fallen off track’.

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