fitness-motivation-7

WOD: Wednesday, 28 December 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

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THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

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WEEKLY SPECIAL:

20m Back Rack Yoke Carry

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STRENGTH:

Romanian Deadlift

E3Mx15 min, 5 Reps AHAFA

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MetCon:

20 Rounds For Time

5 Pull-Ups

10 Ring Push Ups

15 Air Squats

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Scale 1:

Banded Strict Pull-Up, Standard Push-Up.

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Scale 2:

Ring Row, Box Push-Ups.

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Coaches Note:

None

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