Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 ring rows
10 sit-ups
10 push-ups
10t walking lunges
Mobility
Quick group mobility session
WOD
“Track Style”
24 min EMOM
Evens – 100m shuttle run (10m at a time)
Odds – 1 round of ‘Cindy’
Intended stimulus – as with most of our EMOM’s we should really tailor this workout to our individual ability levels so that we are getting between 15 and 10 seconds of rest each round. Shorten the shuttle run or lower the reps in Cindy so that you can keep moving while getting a bit of time off.
A good example
4 pull-ups
8 push-ups
12 air squats
–OR–
3 pull-ups
6 push-ups
9 air squats
Accessory Work
Complete for quality
GHD sit-ups – 4×20
Banded good mornings – 4×15
