Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
30 Second Dead Hang
16 Alternating Lunge
15 Glute Bridge
Round 2
30 Second Kip Swings
60 Second Row
15 Stiff Leg Deadlifts
Round 3
30 Second Toes to Bar or Knee to Chest or Knee Raises
60 Second Row
15 Stiff Leg Deadlifts
Strength
Deadlifts
Deadlift With a 3 Second Eccentric
1 Warm-up Set X 10 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 5-7/10) / Rest 60-120 Seconds
WOD
4 Rounds ~ In Pairs
COMPETITIVE
Partner A
1000M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Jumping Lunges
1 Minutes Toes to Bar
PERFORMANCE
Partner A
800M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Lunges
1 Minutes Hanging Knees to Chest
LIFESTYLE
Partner A
600M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Assisted Lunges
1 Minutes Hanging Knee Raises or Lying Leg Raises