Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
2 Rounds
15 Band Good Morning
15 Band Overhead Press
15 Air Squats
30 Second Plank
15 Empty Bar Stiff Leg Deadlift
Strength
Deadlifts ~ 12 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
Complete In Pairs ~ Sharing Work
COMPETITIVE
1600M Sand Bag Carry (50/40)
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
PERFORMANCE
1000M Sand Bag Carry (35/25)
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
LIFESTYLE
800M Sand Bag Carry
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
WOD
Complete In Pairs ~ Sharing Work
COMPETITIVE
100 Wallball Shots (20/14)
100 Situps
200 Double Unders
100 Pushups
– into –
400m Run Together
PERFORMANCE
100 Wallball Shots (14/10)
100 Situps
200 Double Unders or 300 Single Unders
100 Pushups
– into –
400m Run Together
LIFESTYLE
80 Wallball Shots
80 Situps
200 Single Unders
80 Elevated Pushups
– into –
200m Run Together