Warm Up
Repeat For 8 Minutes
10 Inchworm To Push Ups
10 Bent Over Dumbbell Rows
30 Jumping Jacks
Bench Press
Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute
Movement Prep
1 Rounds (Modify And Repeat As Needed)
3 Burpee Dumbbell Row
5 Push Press
WOD
21-15-9 ~ Time Cap 14 Minutes
COMPETITVE
Burpee Dumbbell Row (35/25)
Push Press
PERFORMANCE
Burpee Dumbbell Row (35/25)
Push Press
LIFESTYLE
Burpee Dumbbell Row (35/25)
Push Press
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose X 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side