Warm Up
3 Rounds To Be Completed Within 8 Minutes
10 Band Overhead Press
10 Jump Squats
15 Band Face Pulls
Strength
Overhead Press
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes
Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
5 Double Dumbbell Strict Press
5 Double Dumbbell Push Press
5 Box Jumps
WOD
AMRAP 12 Minutes ~ In Pairs
COMPETITIVE
30 Double Dumbbell Push Press Split (35/25)
20 Box Jump Overs Split (24/20)
PERFORMANCE
30 Double Dumbbell Push Press Split (25/15)
20 Box Step Ups (24/20)
LIFESTYLE
30 Double Dumbbell Push Press Split (Challenging Weight)
20 Plate Jumps
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
Child’s Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side