Atherton/Cairns WOD

WARMUP

2 rounds:
10 dislocates with stick
10 reverse grip strict press with stick
5 wall squats (yep we are hammering these this week!)
5 partner GH lowers

1. ACTIVE RECOVERY

In Pairs, complete as 1 giant superset. Split the reps in half:

Band tricep pulldowns, 3 x 100 reps
Barbell Bent Over Row, 3 x 25 reps (20/15)
Seated DB Overhead Press, 3 x 20 reps
Plank, 60 sec

2. POWER

Box Jump, 4 sets of 5 reps building up in height. Do a set EMOM for 4 sets.

Then

Box Jump, 5 sets of 1 rep building up to max height. Rest as needed

3. Open Gym