Mobility

Upper body CARs routine

Lower body CARs routine

No Equipment Ninjas

3 x 5 pistols progressions

then: Every 2min for 5 rounds

3 reverse nordics + 5-10 v-ups

finisher: 2min in a copenhagen plank each side (scale as needed) every time you break = 5 push ups

Single Arm Samurai

Kettlebell complex

‘Hold Tight’

5 Rounds

5 SA swings

5 Clean + Press

5 Snatch

5 Thrusters

*Repeat on opposite arm (90sec rest between rounds)

Full Kit Wankers

Bench press

Build up to a 10RM bench press in no more than 4 attempts.

Then complete 25 reps in as little time as possible
Each break complete 10 bent over rows (ideally single arm kb/db)
Post time and load

WOD

Kalsu...ish

150 single arm thrusters

EMOM 5 burpees