FRIDAY

Knee sleeves

Wrist wraps/tape

Mobility & Movement Development

10 minutes

·  Shoulders

·  Core

·  Hips

Technique:

·  Sit-up’s/GHD

·  Kettlebell Swings

WOD

7 Rounds EMOM

Work 50 sec/Transition 10 sec

·    1^st Min: Max Calories

·    2^nd Min: Sit-ups OR GHD’s

·    3^rd Min: Kettlebell Swings (RX 16/12 Kg)

·    4^th Min: Rest

 Stimulus:

·   Consistent Sets – aim to maintain that number across all sets

·   Active Recovery focus – walking & breathing, hands on head to open lungs

Friday Night Lights

6 pm session