Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
8 Cal Bike
15 Empty Bar Bench Press
10 Inchworms
Round 2
8 Cal Bike
15 Empty Bar Bench Press
1 Gym Length Bear Crawl
Strength
Bench Press
Build to a Heavy 5 Rep Bench Press in 12 Minutes
*Rest 2-3 Minutes Between Hard Sets
WOD
For Time ~ 16 Minutes
COMPETITIVE
30-25-20-15-10
Cal Air Bike
4 Gym Length Bear Crawl
PERFORMANCE
25-20-15-10-5
Cal Air Bike
4 Gym Length Bear Crawl
LIFESTYLE
20-15-10-10-5
Cal Air Bike
4 Gym Length Bear Crawl