Warm-up

400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

• Foam Roll Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Strength
3rounds of
5/5 snach + tempo press
5/5 cluster
5/5 seated shoulder press

Wod
Tabata in 2 rounds /16 min/
4 x
Dual KB Hollow Flutter Kicks
4 x
Rack 1/4 Squat Pulse
4 x
Split Stance Russian Swing/R
4 x
Split Stance Russian Swing/L

Afterparty
1 min Plank
60 Plate Sit-Up
50 sec Plank
50 Plate Sit-Up
40 sec Plank
40 Plate Sit-Up
30 sec Plank
30 Plate Sit-up

Woima live 8.4

AMRAP 15
8+8 sliding backward lunges
8+8 sliding side lunges
8+8 sliding crusty lunges

TABATA 8
V-Up

Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(24)
WRK 3:00 REST 1:00 x6
8 dumbbell power cleans
8 -10m shuttle drops
8 sit ups

Finisher
50 double crunch
1:00 samson stretch

WU
tabata
air squat
push press
+
2rds
8x thruster
8x burpee

21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)

Directly Into…

21-15-9:
Box Jump Overs (24″/20″)
Squat Snatches (95/65)

KILOS: 43/29

WARM UP
3 Rounds
6 burpees
16 lunges
20 squat rotations

Mobilise 2 most critical areas you feel you need to work out. 2 min each.

STRENGTH/SKILL

Booty emom 25 do reps or work up to 40 sec

1. 15/15 single leg glute bridge. Use heavy weights on hip
2. Weighted Wall sit. use heavy weight !
3. 16 cossack squats. use heavy weight !
4. 15 Side plank clamshell. Switch side every round. use band.
5. 30 Russian twists

Scale as needed.

WORKOUT
AMRAP 5 min

20 mountain climbers
20 crab toe reach
10 jumping lunges

4+ rounds please thank you.

COOL DOWN

5-10min stretching glutes and quads. Calm breathing.

Varied intervals x 6 sets:

250/225 m row
10 toes to rings
150 m run
8 pull ups
30 m dual DB overhead walking carry 35/25 lb
20 jumping lunges
90 s rest

Change the order of movements for every set.