Warm-Up
3 Minutes Cardio of Choice
– Into –
3 Minutes Self Directed Stretching and Foam Rolling
– Into –
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Dog
Band Lat Pull Downs
Band Deadlifts
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Wall Balls
3 Strict Pull-Ups
3 Knees to Chest
3 Deadlifts Build Weight
3 Burpees
WOD
Teams of 3 ~ AMRAP 25
COMPETITIVE
Partner A
AMRAP
3 Wall Balls (20/14)
3 Burpee Strict Pull-Ups
3 Knees to Chest
Partner B & C
21 Deadlifts Sync (155/105)
21 Burpees Over Bar Sync
*Rotate Each Time the Pair Finish All 42 Reps. Partner a Can Only Start When the Pair Starts.
PERFORMANCE
Partner A
AMRAP
3 Wall Balls (14/10)
3 Burpee Pull-Ups
3 Knee Raises
Partner B & C
21 Deadlifts Sync (115/85)
21 Burpees Over Bar Sync
LIFESTYLE
Partner A
AMRAP
3 Wall Balls
3 Elevated Burpees
3 Knee Raises
Partner B & C
21 Deadlifts Sync
21 Elevated Burpees Sync