300 m Run/Row/180 Single Skips
Or
30 Reps of any Exercise with any piece of equipment you have at home.
ie DB single arm Snatch alternating (30 Reps total)
Followed by
50 Air Squats
50 Push ups
50 Alt V sits
50 Box or Stair Steps(2 steps height)
50 Bench /Box/Chair Dips
50 leg lifts /raises(to 45 degrees knees slightly bent)
2 Rounds including the 300 m/30 Reps
The 50 reps can be partitioned.
ie 2 x 25 or 15/15/10
Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14 SKIPS 7 BOX JUMPS 3 MINS REST 7 MIN AMRAP 7 PULL UPS 7 T2B 7 PISTO
Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg
Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3 x 5 x Max Effort Across Deadlift Warm up 1 x 10 - 1 x 5 - 1 x