20.2 for all classes except 06:30 to allow for set-up.
Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared.
- 15-20 cal warm up on any machine.
Prepare for barbell and dynamic work
- 20 shoulder dislocations with PVC pipe, 10 standing and 10 in a squat as low as possible. Try to move grip closer as the reps increase
- 30sec couch stretch
- 30sec pigeon stretch
- 20 reverse lunges - reach arms up during each lunge
- 10 broad jumps
A) 20min OTM:
- Burpee Box jumps 24/20"
- Air squat
- Plate GTOH 20/15kg
B) 20min OTM:
- Dead Hang
- Ring Support
- Hollow Hold