Tuesday 7th December

0-5 mins - General Warm Up

5-15 mins - Group Mobility Warm Up

• Calf Pumps

• Inchworms

• Spider Lunges

• Cobra 2 Child Pose

• Squats

• Front 2 Backs

• Shoulder Press

15-20 mins - WOD Prep

20-50 mins - WOD

SPRINT BEAT DOWN - (15 MIN TIME CAP)

100 – 200 – 300 – 200 – 100

METRE ROW

10 – 8 – 6 – 4 – 2

SB SQUAT CLEANS (25/20)

2 – 4 – 6 – 8 – 10

SHOULDER PRESS (50/35)

3 MINS REST

2 MINS WORK

0 – 2 MINS: 2 REPS X 3 ROUNDS

2 – 4 MINS: 3 REPS X 3 ROUNDS

4 – 6 MINS: 4 REPS X 2 ROUNDS

6 – 8 MINS: 5 REPS X 2 ROUNDS

8 – 10 MINS: 6 REPS X 1 ROUND

10 – 12 MINS: 7 REPS X 1 ROUND

EXERCISES

BOX JUMPS (24/20”)

BURPEES

PUSH PRESS (50/35KG)

50-55 mins - Cool Down