Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or ring rows
Mobility
Banded shoulder
Strength
4 or 5 rounds
A1. SA DB sitting press – 8 to 10 reps each side, AHAP
A2. Bent over rows – 8 to 10 reps each side, AHAP
We do this one regularly. Sitting on the ground for the press. Single arm. Core engaged. Work as hard as possible here. The more you put in, the more you’ll get out.
WOD
“Junk”
14 min AMRAP
400m run
30 sit-ups
20 burpees
