Warm Up
Every Minute On The Minute For 5 Minutes
1. Shuttle Runs
2. 30 Sec. Dead Hang
3. 15 Scap Pull Ups
4. 15 Scap Push Ups
5. 10 Push Ups
Strength
Bench 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
1 Rounds To Be Completed Within 5 Minutes
200m Run
3 Negative Pull Ups
5 Pull Ups @ Workout Scale
WOD
3 Rounds for Time ~20 Minute Time Cap
COMPETITVE
800m Run
15 Pull Ups
PERFORMANCE
800m Run
15 Jumping Pull Ups
LIFESTYLE
500m Run
15 Ring Rows
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Posex 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side