200 metre run

Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band

Mountain climber compl.

Air squats with T-twists


Individual movement warm up.


Memorial WOD


“Ghost of Kyiv”


Ukrainian Air Force Colonel Oleksander Oksanchenko

“The Grey Wolf”


Killed 25/02/2022


AMRAP 30 Minutes


·      6 Strict Press (RX 40/30 Kg)

·      20 Box Jump-overs (24”/20”)

·      22 Double unders


Every minute on the minute complete 3 push-ups



·      Aim for consistent pacing for the full 30 minutes