MONDAY

Wrist wraps/tape

Knee sleeves

Running shoes

Grips

Mobility

&

Movement Warm-up

Focus:

·  Shoulders

·  Hips

·  Ankles

·  Pull-ups

·  Thrusters

Partner WOD

35-minute AMRAP

·    1 mile run together

Directly into rounds of:

·    40 Pull-ups

·    40 bar facing burpees

·    40 Thrusters

Round 1: (RX 40/30 Kg)

Round 2: (RX 50/35 Kg)

Round 3: (RX 60/40 Kg)

Round 4: (RX 70/45 Kg)

One person working at a time

Break the work as required

Aiming to build:

·  Consistent sets

·  Pick a good rep scheme for movements

·   Fast recovery