Shrek & Donkey - 21/4/23

Group Warm Up

· Mobility Work

· Isometric Holds

· Deadlift Warm Up

WOD – AMRAP in 32 mins:

A - 250m Ski B – Rests

A – 600m Bike (D10) B – 250m Ski

A – Rests B – 600m Bike (D10)

Alternating Exercises x 4 rounds

· 5 Deadlift

· 10 Box Jumps

· 15 Lunges

** 25/18 Cals AD & 300m Row (D10) **

RXD+ (140/100 & 24”)

RXD (110/80 & 20”)

Scaled+ (80/55 & 16”)

Group Finisher: 30 on / 30 off x 5 Games

· Ball Over Bar

** Play for 30 seconds. Player with the ball on their side of the bar after the 30 seconds gets 5 burpees**