Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

200M Run
15 Band Pull Aparts
15 Band Overhead Press

Round 2

150M Run
15 Elevated or Wall Push-up

Round 3

100M Run
10 Push-up or Elevated Push-up

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 8-9/10) / Rest 60-120 Seconds

WOD

8 Rounds ~ For Time

COMPETITIVE

100M Sprint
15 Push-Ups
Rest 60 Seconds

PERFORMANCE

100M Sprint
15 Push-Ups or Elevated Push-Ups
Rest 60 Seconds

LIFESTYLE

6 Rounds
100M Sprint
15 Elevated Push-Ups
Rest 60 Seconds