Warm Up
Repeat For 5 Minutes
10 Plate Ground To Overhead
30 Plate Hops
20 Mountain Climbers
Strength – Deadlift
3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute
WOD
4 Rounds For Time (Time Cap: 7 Minutes)
COMPETITIVE
10/8 Cal Echo Bike
15 Push Ups
PERFORMANCE
8/7 Cal Echo Bike
15 Knee Push Ups
LIFESTYLE
30 Seconds Echo Bike
10 Knee Or Elevated Push Ups
Stimulus Points
Sprint
Unbroken Push Up If Possible
Accessories
Every 1.5 minute on the minute x 3 rounds
1) 12 Band Face Pull
2) 30 Second Superman Hold
Cool Down & Dismissal
100m Walk
Quad Stretch
Doorway Chest Stretch On Ring