Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

Inch Worm
Glute Bridge
Push-up

Round 2

High Plank Knee Tuck
PVC Good Morning
Empty Bar Bench

Round 3

V-up
PVC Deadlift
Empty Bar Bench

– Into –

Every Minute on the Minute X 4 Minutes

7 Bench Press Build to Your Starting Working Weight

Strength

Bench Press

Every 3 Minutes on the Minute X 5 Rounds

7 Reps

WOD

For Time (12 Minute Time Cap)

COMPETITIVE

10-9-8-7-6-5-4-3-2-1

Deadlifts (205/145)
Burpee Over Bar

PERFORMANCE

10-9-8-7-6-5-4-3-2-1

Deadlifts (155/110)
Burpee Over Bar (Step Over)

LIFESTYLE

10-9-8-7-6-5-4-3-2-1

Deadlifts
No Push-up Burpee Over Bar (Step Over)