Friday 30th September

Warm Up (5Mins)

Dynamic Stretching 

Met-con (10Mins)

Repeated Sprints Maximal effort, nothing less than 110% 

20 Sec ON 

40 Sec OFF 

x 6 

IMPORTANT….Sprint as hard as you can each interval 

Tech

Rope climbs 

Pistols 

WOD 1 (EMOM 8Min)

12 Barbell Jumping Squats 25/45

WOD 2 (AMRAP 8Min)

6 Pistols Squats

6 OHS 35/50

1 Rope Climb 

 

*Split Group for WODS

 

 

 

 

 

 

 

James Davidson

ne37 1pr