Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

200M Run
10 Inchworms
200M Run
15 Push-Ups
200M Run
10 Burpees

Strength

Bench 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

COMPETITIVE

1000M Run or Row
75 Burpees
1000M Run or Row

PERFORMANCE

800M Run or Row
60 Burpees
800M Run or Row

LIFESTYLE

600M Run or Row
45 Burpees
600M Run or Row