[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
HSPU
Ring Rows
Hollow body (1 rock=1 rep)
GHR
Front Squat (ATG)
Overhead Squat (ATG)
Sotts Press
MWOD
[/accordion]
[accordion title=”S&C WOD”]
3 RFT
5 Tyre flips
15m of flying broad jumps
10 OHS 42.5/35kg [/accordion]
[accordion title=”Cool Down”]
-Row 200m (before assistance work)
-3X NFT 5-15 reps
Back to wall POSE
BOF Hops
Kipping HSPU Drill
Reverse Hypers
MWOD
Box Breathing
[/accordion]
[/accordions]
