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
EMOM x 24 mins
min 1 – 30-45s DU’s / Plate Jumps
min 2 – 30-45s Contralateral Plank (change each round)
min 3 – 10-15 Jump Squats / Air Squats
min 4 – 10-20 Sumo Deadlift High Pulls
min 5 – 30-45s Side Plank (change each round)
min 6 – Rest
Cool Down
Hold each stretch for 1-2 mins
Calf Stretch
Fold Stretch
Lat Stretch