Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Band overhead press
Band good mornings
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements and check form
WOD
Draw chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red:
15 slam balls (20/15)
10 burpees
Blue:
12 DB push press (35/25)
12 lunges
Green:
12 wall balls (20/14)
25 jumping jacks
White:
12 cal bike
12 KB swings (50/35)