SESSION A
Warm Up:
3 Rounds of:
20 Alternating Lunges
15 Sit Ups
20 Right Arm Shoulder Circles (10 forward/back)
20 Left Arm Shoulder Circles (10 forward/back)

Movement Tekkers & Practice
(check out our YouTube channel for all exercise demo’s)

WOD:
3 Rounds for Max Reps of:
2 Minutes of Pikes or Handstand Push Ups
2 Minutes of V-Sits
2 Minutes of Alternating Jumping Lunges

* HSPU can be Strict or Kipping, instead ab-mat use cushions to reduce range of motion
* Pikes can be on Knees or Feet, use the sofa or the stairs instead of a box
* Modify V-Sit movement as shown on video demo, or switch to Sit Ups]
* Scale Jumping Lunges to regular forward stepping alternating lunges
* If you are unable to lunge perform Air Squats instead

Accessories:
For the following three movements, if you don’t have DB’s or KB’s, Bags for Life (or regular shopping bags) can be used as an alternative.

Bent Over Reverse Fly 3 x 15-20 Reps
Forward Raise 3 x 15-20 Reps
Bicep Curls 3 x 15-20 Reps

Triceps Dips 3 x 15-20 Reps (use a chair or stairs)
Plank: Accumulate 5 Minutes of total holding (stop clock when resting)
Arch Hold: 30 Seconds On, 30 Seconds Off x 5

SESSION B
Running WOD:
Run Hard for 2 Minutes
Walk for 3 Minutes
x 6

Check out the video below for a full Whiteboard Brief!