Monday 15/10/18
A. WARM-UP x3
-x20 shoulder openers
-x20 scissor swings
-x5 inchworm push up
-x10 jumping lunges
B. EMOM FOR 4MINS
min1: 40sec spiderman plank
min2: x15 candlesticks
C. EMOM FOR 6MINS
min1: x20sec max push ups
min2: x20sec max dips
D. PARTNER WOD – FOR TIME
1000m row
3 sets:
30 HSPUs
30 weighted sit-ups
30 wallballs
2000m bike
6:10 CLASS
A. WARM-UP (same lunges not jumping)
B. SAME but 6mins EMOM
C. WOD (not partner-some can start with bike and row at the end)
1000m row
3 sets:
30 TRX push ups
30 sit-ups
30 wallballs
2000m bike