WORK CAPACITY
Warm Up: 2 Rounds of
Mobility Complex
1) Perform the following every 2 minutes for 20 minutes. The quicker you
finish the round, the more rest you will have until the start of the next round.
7 Pull Ups or 14 Jumping Pull Ups
7 Burpees
5 Clapping Push Ups
7 Goblet Squats 20kg
2) 2 Rounds of
1/2 HAM mobility
20 Seated Russian Twists
20 sec Plank Hold series (side, prone, side...20 sec each)
