Warm Up

30 seconds work/10 seconds Rest x 2 Rounds

Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges

Strength

Bench Press

Every 2.5 minutes on the minute x 3 rounds
Bench Press x 10 reps / Building each set

Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds

WOD

COMPETITIVE

For reps
Ski, Row, or Bike / Jump Lunges
3 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
5 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
3 min max calories / 1 minute max reps

PERFORMANCE

For reps
Ski, Row, or Bike / Lunges
3 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
5 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
3 min max calories / 1 minute max reps

LIFESTYLE

For reps
Ski, Row, or Bike / Assisted Lunges
3 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
5 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
3 min max calories / 1 minute max reps