Group Warm up
Group Mobility
Strength – 5 sets of:
6 Bulgarian split squats – each leg.
4 single leg box jumps – each leg. (24/20")
10 Barbell good morning
*All exercises are performed one after another. Rest 90 seconds after completing all three exercises. Split squat weight can be improved from set to set if technique allows.
WOD ( Workout of the Day )
5x500m row – Work / Rest 1:1
*Score is fastest and slowest 500m times.
*You should aim to be within +/- 5 seconds of your best 500m row ( on the day ) throughout all sets.
