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 –
