Warm-up:
Run 400m
15 dislocates
15 good mornings
15 leg swings
10 burpee broad jumps
15 squats
Hips on box
12 High box step ups
Samson lunges down
Zombie walks back
Partner WoD:
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
Mobility:
Mash and roll out from this weeks worth of work
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SATURDAY 20210417
FRIDAY 20210416
