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
- 30 sec couch stretch
- 30 sec pigeon stretch
- 30sec bottom of the squat hold, move around slightly to work ankles
- 10 DU each lane
- Handstand tekkers - wall walks / shoulder touches
Teams of 2 or 3:
0-5 mins AMRAP overhead squats 40/30kg
6-12 mins AMRAP GTOH 40/30kg
15 - 35mins AMRAP
- 30 wall balls 9/6kg
- 30 box jump overs 24/20"
- 30 worm to shoulder