General Warm Up

3 sets

10 x Prone WY’s

10 x Plank Shoulder Taps (slow and controlled)

10 x Plank Ankle Taps

 

Mobility

Wrist Stretch Once through (feel free to do more)

10reps on each side Come in and out of Flexion (Elevate fingers to increase ROM)

 

WOD 

5 sets, starting a new set every 5 mins

90s Shuttle Runs

10 Single Arm Thrusters (R)

10 Single Arm Thrusters (L)

15 Burpees

  • work time should be in and around 3:30 so scale numbers and reps as needed

 

Cool Down

Hold each stretch for 1-2 mins

Pigeon Stretch

Couch Stretch

Tall Kneeling Tricep Stretch