Warm Up
Repeat For 5 Minutes
5 Inchworm To Push Ups
10 Air Squats
5 Squat Hops
20 Jumping Jacks
Strength – Strict Press
3 Sets X 5 Reps @ 75% 1rm (RPE 7)
Every 3 Minutes On The Minute
WOD
4 Rounds For Time (Time Cap: 12 minute)
COMPETITVE
25 Box Jumps (24/20)
8 Hand Stand Push Up
PERFORMANCE
20 Box Jumps
8 Pike Push Up
LIFESTYLE
25 Plate Jumps
8 Hand Release Knee Push Up
Stimulus Points
Short frequent breaks on HSPU if not unbroken
Fast on the box jumps
Accessories
1) 12 Calf Raises
2) 30 Second Hollow Hold
Cool Down & Dismissal
100m Walk
Pigeon Pose
Arm Across Shoulder Stretch