Mon – 16/9/19

Warm Up

10 Knee to Chest
10 Active Samson
10 Active Spidermans
10 Slow Air Squats
10 Box Step-ups (Facing Box)
5 Lateral Box Step-ups (Right)
5 Lateral Box Step-ups (Left)
10m Bear Crawl
200m Run

Barbell/Broomstick

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squat

Mobility

  • Couch stretch – 30 sec each
  • Child pose – 1 min
  • Wrist stretch 30 sec each

Workout Prep

  • Burpee – 6 burpee stepups/boxjumps
  • Thruster – 6 Empty bar thrusters, build to working weight

Wod – “Master Splinter” – For Time

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (43/29)

* Movement Subs
500m row, 28/20 cal bike
burpee step ups
reduce weight

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