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 pull-ups and leg 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 lat stretch in the rig - 60secs foam rolling upper back, including the lats by twisting slightly to each side of the upper back - 20 lunges, 10 each leg. On each rep extent arms up and back - 10 curtsey lunges - 10 cossack squats - 5 squat jumps - hold bottom of squat for 5secs then jump explosively and drop back in to squat to repeat for 5reps A) For time (10min cap) - 8 bar MU (or tekkers/attempts for 1:30 time cap) - 30 wall balls (9/6kg) - 20 box jumps (24/20") - 30 wall balls (9/6kg) - 8 bar MU (or tekkers/attempts for 1:30 time cap) B) 10min AMRAP - 10 thruster (40/30kg) - 10 C2B - 10 OHS (40/30kg) - 10 T2B
