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
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