Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

2 Rounds
60 Seconds Bike
60 Seconds Row
30 Seconds Dead Hang
30 Seconds Plank
30 Seconds Russian Twist

Strength

Overhead 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

EMOM x 15 Minutes

COMPETITIVE

1) Row
2) Hanging Leg Raises
3) Plank
4) Bike
5) Russian Twists

PERFORMANCE

1) Row
2) Hanging Knee Raises
3) Plank
4) Bike
5) Russian Twists

LIFESTYLE

1) Row
2) Lying Leg Raises
3) Plank
4) Bike
5) Russian Twists