Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
15 Band Overhead Press
15 Band Tricep Press Downs
15 Band Lat Pull Downs
30 Second Dead Hang
Round 2
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups
Strength
Bench Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds
WOD
15 Minutes ~ In Pairs
Switching Each Round
COMPETITIVE
15 Push-Ups (Add 2 Reps Every 2nd Round)
6 Any Grip Chest to Bar Pull-Ups (Add 1 Rep Every 2nd Round)
PERFORMANCE
10 Push-Ups (Add 2 Reps Every 2nd Round)
5 Any Grip Pull-Ups (Add 1 Rep Every 2nd Round)
LIFESTYLE
8 Push-Ups or Elevated Push-Ups (Add 1 Reps Every 2nd Round)
2 Any Grip Pull-Ups or 8 Ring Rows (Add 1 Rep Every 2nd Round)