WEDNESDAY

Up and back – Lunges; Spiderman’s; Inchworms

Boot strappers

calf pumps

Air squats with T-twists

Shoulder activations (bands)

Warm up the

Dumb-bell Complex

1 Goddess Maker

(RX 2 @ 15/10 Kg)

·    1 DB Push-up

·    1 Right arm plank row

·    1 Left arm plank row

·    1 DB clean

·    1 Front squat

·    1 Push press

·    1 OH reverse lunge each leg

WOD

30 Minute CAP

Buy-in:

·    100 Double-unders

Then:

6 Rounds of

·   6 Goddess Makers

·   15 Sit-ups OR GHD’s

·   200 Meter Run

Cash-out:

·   100 Double-unders

Recovery Workout

30 Minute CAP

Buy-in:

·    100 Single-unders

Then:

6 Rounds of

·   6 Goddess Makers (light)

·   10 Sit-ups

·   200 Meter Run

Cash-out:

·   100 Single-unders