Tuesday 14th December

0-5 mins - General Warm Up

5-15 mins - Mobility Warm Up

15-20 mins - WOD Prep

20-50 mins - WOD

E90’s X 6

3 OVER HEAD SQUATS

(BUILD EACH SET)

REST 5 MINS

EVERY 4 MINS X 4 PARTS

PART 1​​​​​

4 OHS​​​​​

6 PULL UPS​​​​

8 SIT UPS​​​​

(2 ROUNDS)​​​

PART 2

6 OHS

8 PULL UPS

10 SIT UPS

(2 ROUNDS)

PART 3​​​​​

8 OHS​​​​​

10 PULL UPS​​​​

12 SIT UPS​​​​

(2 ROUNDS)​​

PART 4

10 OHS

12 PULL UPS

14 SIT UPS

(2 ROUNDS)

WEIGHTS

RXD MALE – 50KG / FEMALE – 35KG

SCALED MALE – < 35KG / FEMALE - < 25KG

50-60 mins - Cool Down