5 mins volleyball

Hip, lower back mobility

Band Shoulder Stretches


WOD A) In teams of 2, perform 3 Rounds for total time and reps:

Partner A) 750m Row

Partner B) AMRAP of:

5 Chest to Bar Pullups (Beg-Int regular pullups)

10 Box Jumps 24/20” (Step-down)

15 KB Swings 24/16kg


WOD B) 3 Rounds (12.5 mins):

30 secs max V-ups

60 secs max situps

30 secs side plank left & right

60 secs front plank

-Rest 60 secs-