Warm up:
AS A GROUP
3 minutes foam roll
Then
2x 1 minute at each
Lunge stretch
Jump squat
Arm circles
Push ups
High knees
13 minute total warm up
Stabilizer:
50 medicine ball partner sit ups - 50 to each partner so a total of 100
Strength:
12 minute EMOM
8 Floor press per minute at 60/40kg
remainder of the minute will be flutter kicks
Metcon:
400m run
21 push press 60/42.5kg
400m run
15 front squats 60/42.5kg
400m run
9 thrusters 60/42.5kg
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