Friday – 04 Dec 2020

Warm up 
3 Min run
10 Hill sprints
 
Skill Practice – 10 Min Cap
HS Walks
 
WOD Prep – warm up
 
Ladder 18
2..4..6..8..10..12..14 – 100
Front Squat
Slam Balls
Pendley Rows
Box Dips
 
Stretch  – 3 RNDs
30sec per side Quad Stretch – Kneeling
30sec per side Shoulder distraction (Floor)
30 sec Splits (Side/Middle)
 
Address
Unit 9 & 10, 74 1st Road, Linbro Wedge Business Park, Linbro Park
Phone