3 min Tabata of:

·  Sprint on cardio machine

3 Min Tabata of:

·  Jog the length of the box with

·  2 burpees at one end

·  3 air squats at the other

 

Skill Development

Movement Warm-up

 

·  Wall-walks

·  Dumbbell cleans

 

Remember:

· Braced core

· Technique and queues for wall walks

 

WOD

 

16 Minute AMRAP

 

·   1 Wall-walk

·   1 DB Clean (each side)

·   100-meter Run

·   2 Wall-walks

·   2 DB Cleans (each side)

·   100-meter Run

·   Add 1 rep each time

 

Aim for:

·   Consistency on the runs (recovery)

·   Strong active shoulders for the wall-walks