W.U. Coaches Choice (see whiteboard)
Strength Work: 4 sets of
- 8/8 x Bulgarian Split Squats with Press
- 12 x Pendlay Row (Snatch Grip)
- 8/8 x Single Leg Balance and Pistol Variation
- 20 x Opposite Shoulder Taps in Hollow Plank
W.O.D for time complete 12 min Cap
- 100 x Wall Ball 20/14
- 80 x Double Unders
- 40 x Burpees over bar
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CoreFit
W.U. Same W.U and Strength as above
W.O.D 10 x 2 mins Rounds of (rest any remaining time left inside 2 mins)
- 10 x Wall Ball
- 20 x Singles
- 4 x Burpees over hurdle
Core: 100 x Deadbug band pulls
