Functional Fitness

Warm up:

2 rounds of:
30 sec High knees
30 sec Wall sit hold
30 sec Bum kicks
30 sec Down ups
30 sec Tuck jumps
30 sec Plank hold

WOD prep:
200m Run
10 Air squats
10 Wallballs
10 Sit-ups

Conditioning:

30 min AMRAP:
5 Shuttle runs (2 x 7.5)
10 Burpees
15 Wallballs 9/6kg to 10/9ft
20 Sit ups


Accessory:

3 rounds for quality:
6+6 KB Bottom up shoulder press
12 Cuban rotations with plates