THURSDAY 18 OCTOBER 2018

-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
CHEST AND TRI’S

-MOBILITY-
HALF SEATED FROG
PIGEON
SEAL
HALF FORWARD FOLD
SUMO SQUAT
CHILDS POSE WITH SHOULDERS

-AEROBIC TRAINING-
3 ROUNDS FOR CALS (BIKE)
0 MIN 8 BURPEE
1 MIN 6 BURPEE
2 MIN 4 BURPEE
3 MIN 2 BURPEE
4 MIN 2 MIN REST

-ENDURANCE TRAINING-
3 ROUNDS
100M SUITCASE CARRY RIGHT ARM (H)
100M BEAR HUG CARRY (H)
100M SUITCASE CARRY LEFT ARM (H)

AND/OR

3 ROUNDS
400M RUN
200M PROWLER PUSH
100M SLED PULL