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