DATE – Saturday Sept 6th
Warm-up: Dynamic warm up, include some quadruped movements
Mobility: Banded shoulder stretch (overhead, pecs, across the body)
WOD A) EMOM x 9 (3 rounds each)
A1) 20-30s L-sit hold (parallette, ring, or hanging)
A2) 20-30s static handstand hold or walking practice
A3) Kettlebell arm bar – 2 x 5s holds per side
WOD B) Complete for time:
30 Pull-ups
Run 200m
30 Dumbbell push-press (45/30lb)
Run 200m
30 Toes to bar
Run 200m
30 Kettlebell swings (32/34kg)
Run 200m
30 Hand release push-ups
Run 200m
30 GHD sit-ups (Ab-mat sit-ups for Beginners)
Run 200m
