Warm up:
- Run 200-400m
- Lunge step with a Rage ball over head x 10
- hip openers and closers
- shoulder ROM + Frankenstein walk
- 5 x good mornings
- bands, stretch, roll
WOD:
Get into groups of 3 or 4. Complete 3 rounds of the following, with a 1-2 min break between rounds:
- 10 thrusters (95/55)
- 10 tire flips
- 10 rock hops
- 5 burpee bar hops
- 5 clap push ups (or your version of a tough push up)
Group finisher:
- Tire roll abs with your group. Explanation will be provided.
Reflection:
- I found the workout with the tire really cool. My first try flipping the tire with Shannon was a little scary but by the end I was able to do it all myself. The think I struggled with the most was actually the thrusters. Because we were using it for the bar hops as well we had ten pounds on either side which was a little tough for me to do the thrusters with. Overall the workout was really fun however the group finisher was a little confusing.
Kate's Strength Blog 