WARM UP – MOBILITY

Get your heart rate up for 3-5 mins+ (jog on the spot, jumping jacks, high knees etc., or go for a little run)

Lots of shoulder circles, rotations, scorpion stretch, overhead stretch
Mobilize anything else that’s tight!

WOD A
4-5 Super sets:
8-12 Pike handstand push-ups (or shoulder press / push press if you have weights)
15-20 Lateral raises
15-20 Reverse flies (or bent over rows if you have weights)

  • rest 60-90 secs –

WOD B
4-5 Super sets:
8-12 Hand release push-ups
8-12 V-ups or tuck-ups
16-20 Lateral skater jumps

  • Rest 60-90 secs –

ACCESSORY

  • Optional if you have weights *
    3-4 Sets:
    Max reps skull crushers
  • rest 30 secs –
    Max reps bicep curls (aim for 10-15 first set if you have weight options)
  • rest 90 secs –

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