8 July 2016

Warm Up

300m Run

30x German Arm Swings

2x 5 Band Tears

2x 10 Dislocates

5x Tables + 5x Rocks

15m OH Lunges + 15m Bear Crawl

3x 5 Goblet Squats CLimbing

2x 5 Burpees

2x 5 Tuck Jumps

3x 3 Strict Pull-ups

Work

Part 1 (in teams of two)

Every 3 min for 15 min

16x (8 each) Partner Balls Slams / Burpees + 200m Sprint

Part 2

20 min AMRAP

15m OH PLate Lunge @45

5x Strict Pull-ups

15m OH Plate Lunge

10 cals Any Machine

15m OH Plate Lunge

10x Burpee Plate Hops

