Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

15 Air Squats
16 Alternating Lunges
16 Alternating Lunges With Dumbbells

Round 2

10 Scapular Pull-Ups
15 Ring Rows
6 Pull-Ups or 10 Ring Rows

Round 3

200m Run
200m Run
200m Run

WOD

4 Rounds for Time

COMPETITIVE

In a 20/14LB Weight Vest
30 Alternating Box Step-Ups With 2X 20/10LB Dumbbells
8 Strict Pull-Ups
400M Run

PERFORMANCE

30 Alternating Box Step-Ups With 2X 25/15LB Dumbbells
6 Strict Pull-Ups or 12 Ring Rows
400M Run

LIFESTYLE

16 Alternating Box Step-Ups With or Without Dumbbells
10 Ring Rows
400M Run