SATURDAY

Dynamic warmup

Scorpions, bird-dogs Shoulder & hip activations with a band

Air squats with twists

Scap pull ups & lat pull backs

Individual movement warm up.

benchmark WOD

“Marguerita”

50 Rounds for Time:

·    1 Burpee

·    1 Push-up

·    1 Star Jump

·    1 Sit-up

·    1 Handstand (freestanding or against wall)

Push for:

·      GHD instead of Sit-up

·      HSPU instead of handstand

Aim to:

·      Pace yourself to allow for consistent sets