Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

8 Inchworms
12 Sit-up
12 Empty Bar Bent Over Row

Round 2

8 Inchworm to Push-up
12 Hanging Leg Raises
12 Empty Bar Stiff Leg Deadlift

Round 3

8 Burpees
8 Toes to Bar
12 Empty Bar Stiff Leg Deadlift

Strength

Stiff Leg Deadlifts

12 Minutes

5 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

For Time (15 Minute Time Cap)

COMPETITIVE

6-9-15-21-15-9-6
Burpees
Toes to Bar

PERFORMANCE

6-9-15-21-15-9-6
Burpees
Knees to Chest

LIFESTYLE

6-9-15-21-15-9-6
Elevated Burpees
Knee Raises