General Warm Up
3 Sets
5/5 RDL W/Reach
10 x Hips 90/90 (take hands of floor to increase difficulty)
10 x Laying Leg Raise
Mobility
Worlds Greatest Stretch Once through
10 x Twist in each direction (as per video) on both sides
WOD
A. EMOM x 12 mins
min 1 – 10-15 DB or KB Swings
min 2 – 30s Plank Walk Ups
Rest 1 min
B. EMOM x 10 mins
min 1- 30s Bench Dips
min 2 – 30s Sumo Deadlift High Pulls
Rest 1 min
C. EMOM x 8 mins
min 1 – 40s Weighted Lateral Step Overs
min 2 – 30s Arch Hold
Cool Down
Hold each stretch for 1-2 mins