200m Run
1 min Straddle Stretch
1 min Dead Bug
1 min Banded Hip Thrusts
1 min Med Ball between knees Hip Thrusts
1 min Sumo Inchworms
1 min Sumo Deadlift High Hips
1 min Sumo Deadlift Low Hips
Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.
AMRAP x 6 mins:
15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
AMRAP x 6 mins:
40 DUs / 40 Singles
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Complete 3 sets of:
30 secs L-Sit Hold on Parallett Bar
30 secs Hollow Hold
30 sec/side Side Plank
Rest 90 secs
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Leave the box and head out to the main road
Take a left (Pitt’s Bay Road) and continue left through the round a bout and up the hill
Continue on until you get to the junction with North Shore
Make the right onto North Shore and run east along North Shore until you get to C-Mart
Make the right up Langton Hill and over until you meet back up with St. John’s Road
Make teh right onto St. John’s Road and continue straight through the first round a bout
Once you get to the second round a bout, veer left onto Pitt’s Bay Road then take the right back onto Mill Creek Road
Continue back to the box