200 metre run

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.


Hero WOD




U.S Army Sgt. 1st Class

Riley G Stephens


1st Batt 3rd Spec. Forces


Died 28/09/2012

Wardak, Afghanistan


For Time:


·    1.5 Mile Run (2.4 Km)

·    150 Burpees

·    1.5 Mile Run


RX is with a Weight Vest


Aim to:

·      Pace yourself to allow for consistent sets

·      Build running capacity with a vest


A perfect preparation request from Coach Tabina

Happy Birthday for Thursday!!