Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
15 Skips
12 Band Row
12 Negative Push-up
12 Assisted Squat
Round 2
15 Penguin Claps
15 Kip Swing
12 Push-up
12 Squat to Med Ball
Round 3
15 Double Unders
8 Pull-Ups
12 Db Bench
12 Air Squat
WOD
For Time ~ In Pairs
COMPETITIVE
200 Pull-Ups
200 Db Bench Press (35/25)
200 Air Squats
260 Double Unders
PERFORMANCE
200 Jumping Pull-Ups
200 Db Bench Press (25/15)
200 Air Squats
260 Double Unders or 400 Single Unders
LIFESTYLE
200 Jumping Pull-Ups
200 Db Bench Press (25/15)
200 Air Squats
260 Double Unders or 400 Single Unders