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

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