Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

~Into~

Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Band Pull Apart X 30 Seconds
Squat Hold X 30 Seconds

Movement Prep
Pull Up Bar Dead Hang X 30 Seconds
Hanging or Lying Leg or Knee Raises X 15 Reps
Scap Push UPS X 1 5 Reps
Push up or Elevated Push up X 10 Reps
Alternating Lunges X 16 Reps

Strength

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

WOD

AMRAP 12 Minutes

COMPETITIVE

7 Toes to Bar
14 Burpee Over Line
20 Alternating Lunges

PERFORMANCE

7 Hanging Leg Raises
14 Burpee Over Line
20 Alternating Lunges

LIFESTYLE

7 Hanging or Lying Knee Raises
14 No Push up or Elevated Burpee
20 Alternating Lunges

Stimulus: This a Full Body Endurance Workout. It’s a Great Opportunity to Work on Toes to Bar as It’s Not a Large Amount of Reps and the Other Movements Are Low Skill.