Warm Up
Repeat at an Easy Pace for 8 Minutes
10 Dynamic Squats
10 High Plank Mountain Climbers
10 Band Shoulder Press
10 Band Rows
Strength
Front Squat
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
Specific Warm-Up & Movement Prep
1 Round To Be Completed Within 5 Minutes
250m Row
10 Air Squats
10 Wall Ball
10 Sit Ups
WOD
3 Rounds For Time ~ 15 Minute Time Cap
COMPETITIVE
Row (500/450)
20 Wall Balls (20/14)
20 Sit Ups
PERFORMANCE
Row (500/450)
20 Wall Balls (14/10)
20 Sit Ups
LIFESTYLE
Row (400/350)
20 Wall Balls (10/8)
20 Crunches
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Seal Stretch X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side