Monday 7th august

Warm up 

Shoulder mobility

Tabata 4 mins of:

Press ups

Overhead PVC Walking lunge

WOD ONE (5 minute time cap) 1 person judge - one person work 

60 push press 30/40

Every time you put the bar down/rest longer than 5 seconds = 5 air squat penalty

TECHNIQUE WORK  - PISTOLS 

WOD TWO (15 minute cap) 

10-9-8-7-6-5-4-3-2-1

BW DEADLIFT

PISTOLS 

BURPEES

WOD THREE 

Max cake 1 min Assault bike

James Davidson

ne37 1pr