Warm Up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs
Strength
EMOM 6 mins
Front Squat x5
WOD
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs
Strength
EMOM 6 mins
Front Squat x5
WOD
In teams of 2
Helen
3 rounds
400m run
21 Kettlebell swings 24/16kg
12 Pull ups
Working in teams of 2 with only one person working at a time
Partner 1 runs 400m then partner 2 performs 21 kettle bell swings partner 1 will the perform 12 pull ups. Athletes alternate tasks till both have completed 3 full rounds each.
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