Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

60 Seconds of Single Unders
15 Air Squats
15 Band Deadlifts
60 Seconds of Single Unders
15 Goblet Squats
15 Empty Bar Deadlifts
60 Seconds of Single Unders

Strength

Back Squat

Build to a Heavy 5 Reps in 12 Minutes/ Rest 60-90 Seconds
3 Sets X 3 Reps at Heaviest 5 / Rest 60-90 Seconds

WOD

4 Rounds

COMPETITIVE

20 Goblet Squats (50/35)
15 Deadlifts (135/95)
120 Single Unders

PERFORMANCE

20 Goblet Squats (35/25)
15 Deadlifts (95/65)
120 Single Unders

LIFESTYLE

20 Air Squats
15 Deadlifts
80 Single Unders or Hops