Coach led warm up
Banded floor mobility
Pre WOD core
Alt Emom for 10 mins of:
10 med ball pike ups or med ball knees to chest (from plank)
20 bicycles
WOD
5 rounds of:
1 minute of dumbbell deadlifts (athletes choice)
1 minute of push-ups
*use vest 20/15 if you have one
Post total reps completed for each exercise and weight used for the deadlift to Wodify and whiteboard
