WE SURE ARE MISSING THIS GUY AS HE ROAMS
AROUND THAILAND, !!!!!!!
Warm up
- Banded pigeon pose, ankle and hip floss
- wall sits with angle arms 20 secs
- pec release with ball and teres
- 6x banded plank ……walk back into squat
- 10 S L bounds sideways…..stick move before going again
- 2x duck walk
- 2x butt kicks
- Demo power clean with dowel
STRENTGH
5 x 10 Single arm Bench Press… 5 x 10 Bent over rows with Dbells …
20-25 minute Amrap TEAM UP AND DOUBLE THE REPS
Coaches please use Gauntlet style if not partnering up !
250m row or Assault 20 x power snatch MW KEEP IT LIGHT 20 x S L hops over the bar burpees 20 x wallballs 20 box jump overs/ or on or step ups 3 x 100m sprint OH MY WHAT FUN