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
30 Double Unders
15 Box Jump Overs
Blue
12 DB Push Press (35/25)
8 Pull-ups
Green
15 Wall Balls (20/14)
10 cal Bike
White
10 Burpees
10 DB Cleans (35/25)