WOD: Monday

Warm-up
run/row/skip/bike 2mins

3 rounds of:
Squat x 10
6 x 10m Shuttle Run
Sit-up & Reach x 5
6 x 10m Shuttle Run

Mobility:
Ankles>Hips>Hamstrings

Work technique for your chosen movement then work up in weight.
3 cycles:
5/10 reps of your movement
10 Dynamic Spiderman

Workout:
Five rounds for time of:
30 Kettlebell Swings or 30 Dumbbell Cleans, or 15 Power Cleans,
Run 400m

*Choose movement depending upon equipment available. Aim for a weight that allows for a challenging unbroken first set.

Photo: Who looks this good after completing partner “Murph” – Danielle and GW Hollywood!!

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