Group Warm Up: (10 mins)
· Fun Warm Up
***Pulse Raiser***
40 seconds on / 40 seconds off x 6 rounds:
· Box Steps
· Burpees Over Line
· KBS
· WBS
A works for 40 secs – B Rests. B works for 40 secs – A Rests. Keep switching.
RXD+ (28/20 & 9/6) – RXD (24/16 & 9/6)
SCALED + (20/12 & 6/3) – SCALED (16/8 & 6/3)
Group Finisher: (10 mins)
· Fun Finisher (Coaches Pick)
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’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp