Welcome back after the brief lockdown! Hope you all enjoyed the forced rest period, sorted out your goals and are ready to get cracking for 2021!

Thanks to the mask wearing protocol for the next 10 days the programming will reflect the fact that breathing could be challenging- we will train outside where possible and adjust programming as required to ensure we all stay well! Bright side could be a new way to simulate altitude training 😋😆

1.10min EMOM

Strict Press x 3 reps

10min EMOM

Push Press x 3 reps

2. Outside

14min AMRAP

Teams of 3

10/7 cal bike

1 rope climb

Rx + = legless rope climb

Scaling is 10KB swings 24/16kg

As soon as the bike is free jump on and send it!! Indian file style

Rx plus

Extras prior to the wod if you have time

Benchpress 5-5-5-5-5

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