DATE – Saturday



5 mins Volleyball

10mins dynamic lower body


WOD A) 4 Rounds for time:


400m Run

20 Walking Lunges with 2 x 24/16kg KB’s held by sides


WOD B) Tabata midline:

1) 8 Rounds alternating: Weighed Situps/Russian Twists 35/25lb plate

-Rest 2 mins-

2) 8 Rounds alternating: Strict Knees to Elbow/Oblique Crunches 2 x 24/16kg KB’s