Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

-Into-

30 Seconds Scap Pull-up
30 Seconds Plank
15 Band Overhead Press
15 Ring Rows
8 Db Strict Press
6 Stict Pull-Ups
8 Sit-Ups

Strength

Overhead Press

15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible

*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.

WOD

AMRAP ~ 15 Minutes

COMPETITIVE

6 Strict Pull-Ups
12 Db Z Press (35/25)
24 Sit-Ups

PERFORMANCE

6 Band Pull-Ups
12 Db Z Press (25/15)
24 Sit-Ups

LIFESTYLE

6 Ring Rows
12 DB Z Press
24 Crunches