| Warm-up – 3 RNDs |
| 2 min Skipping 2 min burpees 2 min Row 2 Min bike |
| Mobi – 3 RNDs |
| 12 Banded Good Mornings 30s Chicken wing Shoulder distraction (Rig) 12/12 Shoulder distraction PVC |
| |
| Skill Practice |
| EMOM 5 20s chin over bar hold |
| EMOM 12 |
| 1) 14 Frog crunches 2) 14 slam balls 3) 14 Box Dips 4) 14 Alt Overhead plate lunges |
| EMOM 12 |
| 1) 14 Bicycle crunch 2) 14 GTOH (Plate) 3) 14 Box Push-ups 4) 14 Alt Box step-ups (Plate OH) |
| |
| Stretch – 5 min |
| 30s Calf Smash 2 min Foam Roll 30s Lacross ball (Shoulders) |
Thursday – 22nd Oct 2020
