SESSION 1
Warm Up:
Run 800m
3 Rounds of:
30 Seconds Inch Worm
30 Seconds High Knees
30 Seconds Heel Flicks
30 Seconds Sprinting on Spot
Stretch & Mobilise

Set Up Kit & Practice Movement
(check out YouTube Channel for exercise demo’s)

For today’s WOD, can choose from:
* Shoulder Press (Strict)
* Push Press
* Push Jerk

If using a Single Object (DB, KB, Pack), perform 10 Reps on one arm and 10 Reps on the other. If the Weight you have is quite light, choose to make it more difficult by performing a Shoulder Press (Strict Movement), if it is heavier, make use of a Push Press or Push Jerk.

WOD:
3 Rounds of:

In 12 Minutes:
Run 1 Mile
In remaining time AMRAP:
10 Shoulder to Overhead
10 Over Box Jumps or Broad Jumps @ 4/6ft

Rest 3 Minutes Between Rounds

* Score is the Rounds and Reps of the AMRAP, completed across the three rounds. Carry on the AMRAP, from where you left off, each time you come in from a Run.

* Scale DISTANCE as needed
* If you can’t do a Jump, complete a Step Up instead
* If you can’t Run, complete either 50, 75 or 100 Burpees
(watch Whiteboard Brief for more instruction on this)

Accessories:
EMOTM for 10 Minutes:
(Every Minute On The Minute)
5-10 Press Ups
5-10 Pikes (knees or feet)
5-10 Dips
5-10 Handstand Push Ups (strict or kipping)
* Choose one of the above, sets should be manageable and consistent every minute

SESSION 2
Running:
Run for 1 Minute (hard effort)
Walk for 1 Minute (slow recovery)
for 30 – 60 Minutes

Check out the video below for your full Whiteboard Brief!