WEDNESDAY

Up and back – Lunges; Spiderman’s; Inchworms

Boot strappers & calf pumps

Air squats

Shoulder activations (bands) Box steps/jumps

Hollow & arches (small/big)

Heart Starter

3 Rounds

·    100 Meter run

·    6 Single leg DB Deadlifts

·    5 Box Step-overs

·    10 Air Squats

Build to the movements in the workout

WOD

“Trials”

30 Minute CAP

·   8 Devil’s Press (RX 22½/15 Kg)

·   Rest 60 seconds

·   Repeat & ADD:

·   10 Box Jump-overs (30”/24”)

·   Rest 60 Seconds

·   Repeat & ADD:

·   20 Sit-ups OR GHD’s

·   Rest 60 Seconds

·   Repeat & ADD:

·   30 DB Walking Lunges

·   Rest 60 Seconds

·   Repeat & ADD:

·   90 Wall-balls (RX 9/6 Kg)

Recovery Workout

“Trials”

30 Minute CAP

·   8 Devil’s Press (light)

·   Rest 60 seconds

·   Repeat & ADD:

·   10 Box Step-overs (24”/20”)

·   Rest 60 Seconds

·   Repeat & ADD:

·   20 Sit-ups

·   Rest 60 Seconds

·   Repeat & ADD:

·   30 Walking Lunges

·   Rest 60 Seconds

·   Repeat & ADD:

·   90 Wall-balls (light)