Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
100M Row
16 Alternating Lunges
15 Band Good Mornings
Round 2
200M Row
16 Alternating Step-Ups
15 KB Swings
Round 3
15 Stiff Leg Deadlifts
8 Db Step-Ups
Strength
Deadlifts ~ 16 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
2 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
WOD
7 Rounds ~ In Pairs ~ Split Work
COMPETITIVE
20 Db Suitcase Step-Ups (30/20)
40 KB Swings (50/35)
PERFORMANCE
20 Db Suitcase Step-Ups (20/15)
40 KB Swings (35/25)
LIFESTYLE
16 Db Suitcase Step-Ups
30 KB Swings