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:

·   Slam-balls

·   Burpees

 

WOD

 

7 Rounds EMOM

 

Work 50 sec/Transition 10 sec

 

·    1st Min: Max Calories

·    2nd Min: Slam-balls

·    3rd Min: Burpees

·    4th Min: Rest

 

Stimulus:

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

·   Active Recovery focus