Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
2 minutes of Shuttle Runs or Jump Rope
10 Arm Circles (10 x forward, 10 x backward)
10 Leg Swings (10 each leg, forward and backward)
10 Walking Lunges (each leg)
10 Air Squats
5 Burpees
WOD
Teams of 3
Part 1: AMRAP 15 minutes
COMPETITIVE
900m Row
60 Kettlebell Swings (53/35)
60 Lunges
60 Wallballs (20/14)
60 Burpees
PERFORMANCE
900m Row
60 Kettlebell Swings (35/25)
60 Lunges
60 Wallballs (14/10)
60 Burpees
LIFESTYLE
600m Row
40 Kettlebell Swings
40 Lunges
40 Wallballs
40 Plank-Out Burpees
– Rest 5 Minutes –
Part 2: 2 Rounds for Time
COMPETITIVE
90 Push-Ups
90 Goblet Squats (53/35)
90 Sit-Ups
90 Box Jumps (24/20)
PERFORMANCE
90 Push-Ups
90 Goblet Squats (35/25)
90 Sit-Ups
90 Box Jumps (20/20)
LIFESTYLE
60 Push-Ups
60 Goblet Squats
60 Sit-Ups
60 Box Jumps