THURSDAY

Mobility & movement Development

20-minutes

Roll out for mobility and Warm up movements

Focus:

·   Shoulders

·   Core

·   Hips/glutes

WOD

7 Rounds EMOM

Work 50 sec/Transition 10 sec

·    1^st Min: Max Calories

·    2^nd Min: Kettlebell Swings (RX 16/12 Kg)

·    3^rd Min: shuttle Runs

·    4^th Min: Rest OR Burpees

 Stimulus:

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

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

·   De-load before testing