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
