Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

200M Run
15 Scap Pull-up
15 Elevated Push-Ups
15 Air Squats to Med Ball

Round 2

200M Run
8 Pull-Ups
8 Push-Ups
8 Air Squats

WOD

For Time ~ 20 Rounds  (40 Minute Time Cap)

COMPETITIVE

5 Strict Pull Up
10 Push Up
15 Air Squat
100M Run

PERFORMANCE

5 Pull up or Jumping Pull-up
10 Push up or Elevated
15 Air Squat
100M Run

LIFESTYLE

5 Ring Row
10 Elevated Push Up
15 Air Squat
100M Run