Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
8 Inchworms
15 Band Pull Aparts
15 Db Forearm Curls
Round 2
15 Band Good Mornings
15 Ring Rows
15 Db Bicep Curls
Strength
Push Press
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 6-8/10) / Rest 30-90 Seconds
WOD
4 Rounds ~ In Pairs ~ You Go, I Go
COMPETITIVE
Max Unbroken Bent Over Rows (135/95)
Max Unbroken Ring Rows
Rest 60 Seconds
PERFORMANCE
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds
LIFESTYLE
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds