SESSION A
Warm Up:
Jog for 5 Minutes
60 Seconds of Shoulder Taps in Upside Down Position (Pike)
Press Up on Knees or Feet 3 x 10 Reps
Stretch & Mobilise

Prepare Weighted Vest, Back Pack or Object to Hold
Practice Alternating Step Ups
(perform on Box if you have one, if not can use a set of steps/stairs)

Single Arm Push Press Practice
(use Dumbbell, Kettlebell, or Back Pack. Or use a Barbell for a normal Push Press)

WOD:
2 Rounds for Time of:
Run 400m
100 Alternating Step Ups
Run 400m
100 Single Arm Push Press (switch arms after every 5 Reps)

* Scale Distance as needed
* If you can’t Run, switch to a 200m Farmers Walk with Heavy Bags for Life, or two Heavy Objects. Can even do if just have one Heavy object, switch arms after 100m.
* Could also switch the Run for 50 Sit Ups for this WOD

* If performing Push Press with a Barbell, do 50 Reps

Accessories:
Wall Squat Hold: 40 Seconds On, 20 Seconds Off x 5
Single Arm Upright Row 3 x 15-20 Reps
(use a Dumbbell or Kettlebell, or modify to a back pack)
(or use both arms if have a barbell)
Standing Bent Over Reverse Fly Static Hold: 30-60 Seconds, 1 Minute Rest x 3
(use light Dumbbells or Kettlebells, or modify to light shopping bags or use two different objects)

SESSION 2
Running WOD:
For Time of:
Run 1 Mile

* If you cannot measure the distance out, Run for 8 Minutes and make sure your done in by the end of it!

Check out the video below for your full Whiteboard Brief!