FRIDAY

5 rounds:

10 x Calf pumps /leg

10 x Mountain climbers

5 x O&T (dowel)

5 x ATW (dowel)

5 x jumping air squats

100 metre run

Movement warm-up

Mobility

Mobility:

· Shoulder mobility

· Squat/hip mobility

Movement warm-up:

· Sit-ups or GHD’s

· Kettlebell Swings

WOD

7 Rounds EMOM

Work 50 sec/Transition 10 sec

· 1^st Min: Max Calories

· 2^nd Min: Sit-ups OR GHD’s

· 3^rd Min: Kettlebell Swings (RX 16/12 Kg)

· 4^th Min: Rest

Stimulus:

· Consistent Sets – aim to maintain that number across all sets

· Active Recovery focus