Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

16 Box Step Ups
15 Elevated Push-Ups
15 Band Good Morning
10 Box Jumps
10 Push-Ups
15 Band Deadlifts
10 Burpees

Strength

Deadlifts ~ 12 Minutes

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

AMRAP ~ 15 Minutes ~ Splitting Reps

COMPETITIVE

20 Box Jump Overs (24/20)
20 Db Overhead Lunges (35/25)
20 Burpees

PERFORMANCE

20 Box Jump Overs or Step Overs (24/20)
20 Db Overhead Lunges (25/15)
20 Burpees

LIFESTYLE

20 Box Step Overs
20 Alternating Lunges
20 Burpees or Elevated Burpees