WARM UP – MOBILITY

Quick dynamic joint warm-up and stretch:

(Shoulder circles, thoracic twists, bow bends, air squats, cobra push-ups hollow rocks, scorpion stretch, etc.)

Practice 2-3 of the bodyweight man makers to get the rhythm

WOD A

FBB BODYWEIGHT CHALLENGE

Complete 50 Bodyweight “man makers” for time*

*Every 2 mins including 0:00, complete 10 sit-ups.

1 bodyweight man maker:

Starting from standing

Jump out to a plank

Push-up + shoulder tap R

Push-up + shoulder tap L

Push-up + jump to feet

Squat + tuck jump

Scale push-up volume accordingly by reducing from 3 push-ups each rep, to 2 or even 1 as needed.

Knee push-ups could also be used

(WOD courtesy of Marcus Filly / FBB)

WOD B

Running / speed track work:

– Easy jog / dynamic warm-up running drills and some dynamic stretches then:

Run hard 200m / light jog or walk 200m x 3

Run hard 400m / light jog or walk 200m x 2

Run hard 800m / light jog or walk 400m x 1

Run hard 400m / light jog or walk 200m x 2

Run hard 200m / light jog or walk 200m x 3

3600m running / 2400m jog/walk recovery = 6km total distance

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