SESSION 1
3 Rounds of:
10 Inch Worms
10 Burpees
20 Reverse Lunges
Stretch & Mobilise

Kit Set-Up & Movement Practice
(YouTube channel for Exercise Demos)

Options for today’s WOD:
Devils Press with 2 x DB or KB, or a Plate
Single Arm Devils Press (Alternating Arms)
Barbell Burpee Power Snatch (25/35kg)
No Kit = Burpees

WOD:
“Covid 4”
For Time of:
50 Devils Press
50 Burpees

* If you don’t have kit for the Devils Press, complete 150 Burpees for Time!

Accessories:
Tabata Hollow Rocks
(20 Sec On, 10 Sec Off x 8)

Rest 2 Minutes

Tabata Hollow Hold
(20 Sec On, 10 Sec Off x 8)

SESSION 2
Running WOD:
Run for 30 Minutes

* Complete for Max Distance, or treat as a slower “Active Rest” session

Check out the video below for your full Whiteboard Brief!