Atherton/Cairns WOD

1. Mobility

– Quads/IT band
– Hip flexors
– Hamstrings

2. Power

Box Jumps
7 x 5 reps easy height
5 x 1 reps building to a max height

3. Recovery workout

1. Band Good mornings – 25 reps
2. Sled drag or push or pull – 20m
3. Banded Press – 25 reps
4. Single arm OH walk – 100m (50mRT/50mLT) – use a KB or DB
5. Plank 60 sec
*Complete 4 rounds of this circuit. Not for time.