SATURDAY

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.

British Hero WOD

“Elmsy”

Cpl Liam Elms (26)

45 Commando RM

Killed 31/12/2008

Afghanistan

For Time:

·     400-meter Run

·     Then, 10 Rounds of:

·     10 Push-ups

·     10 Kettlebell Swings (RX 24/16 Kg)

·     10 Box Jumps (24”/20”)

·     Then,

·     400-meter Run

Wear a weight vest for the Runs

Stimulus:

·     Aim for consistent pacing for the full 30 minutes