Friday 4th December

Bike 4 mins
Band dislocates and sk8r skwaats

Strength

Front loaded kb squat 2 x 8kg
X 8

Single leg glute bridge x 5 each leg

EMOM X 8MINS

Wall sits and back bridges

WOD 12 mins

5 push ups
10-15 KBS
20 M Farmers Walk

I could have sworn coach said 20m was length of gym floor. It was half. Was 9 mins in before one of the lads told me!

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