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

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