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

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