Warm Up:
Stretch & Mobilise:
Lats & Upper Back
Chest & Shoulders
Abs + Lower Back
Quads, Hamstrings & Glutes

“Bring Sally Up” Squat Warm Up
Song = Moby – Flower
Begin holding the bottom of an Air Squat.
Every time the song says “Bring Sally Up” you stand up, then when you hear “Bring Sally Down”, go back to the bottom of the squat and continue to hold that position!

Set Up Kit for Bent Over Row & Practice Movement
(check out YouTube Channel for exercise demo)

Can Use:
Barbell (30/42.5kg)
2 x Dumbbells or Kettlebells (15/22.5kg)
1 x Dumbbell, Kettlebell or Weighted Backpack (100 Reps, Switch Arms every 5 or 10 Reps)

Use a Weight that allows at least 10 Reps Unbroken.

WOD:
“Covid 2”
For Time of:
75 Bent Over Row
100 Press Ups
125 Sit Ups
150 Air Squats

* Reduced Reps by Half if needed
* Scale Press Ups to Knees if needed

Check out the video below for your full Whiteboard Brief!