Warm Up
Repeat At An Easy Pace For 8 Minutes
50 Jumping Jacks
10 Inchworm To Push Up
30 Seconds Dead Hang
10 Alternating Lunges
Strength
Push Ups
Perform 3 Sets Of As Many Reps As Possible With 3 Minutes Rest Between Sets.
Specific Warm-Up & Movement Prep
1 Rounds To Be Completed Within 8 Minutes
200m Run
15 Air Squats
10 Sit Ups
10 Scap Pull Ups
5 Negative Pull Ups
2 Strict Pull Ups Or Scaled Equivalent
2 Rounds For Time ~ 20 Minute Time Cap
COMPETITIVE
Run 1600m
20 Air Squats
15 Sit Ups
10 Strict Pull Ups
PERFORMANCE
Run 1600m
20 Air Squats
15 Sit Ups
10 Assisted Pull Ups
LIFESTYLE
Run 1000m
20 Air Squats
15 Sit Ups
10 Ring Rows
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seal Stretch X 30 Seconds
Pigeon Pose X 30 Seconds Per Side
Child’s Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Calf Stretch Stretch X 30 Seconds Per Side