Warm Up
Repeat For 5 Minutes
100m Row
20 Mountain Climbers
20 Slam Ball Slams
Strength – Single Arm Dumbbell Row
2 sets x 5 reps building weight to 70% 1RM every 1 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 2 minutes on the minute
WOD
5 Rounds ~ 25 Minute Time Cap
COMPETITIVE
250m Row
15 Toes To Bar
20 Slam Ball Over Shoulder (20/15)
Rest 1 Minute
PERFORMANCE
200m Row
15 Hanging Leg Raises
20 Slam Ball Over Shoulder (20/15)
Rest 1 Minute
LIFESTYLE
175m Row
15 Hanging Knee Raises Or Sit Ups
15 Slam Ball Over Shoulder
Rest 1 Minute
Stimulus Points
Sustainable Effort
No Bottle Necking During Gymanstics
Cool Down & Dismissal
100m Walk
Forward Fold
Seal Stretch
Upper Back Stretch On Rig