Warm Up
Repeat For 5 Minutes
20 Jumping Jacks
15 Band Pull Aparts
15 Band Deadlifts
10 Standing Band Crunch
Strength – Deadlift
3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute
WOD
6 Minute AMRAP
COMPETITVE
10 Toes To Bar
16 Double Dumbbell Box Step Over (35/25)
PERFORMANCE
10 Hanging Leg Raises
16 Double Dumbbell Box Step Over (25/15)
LIFESTYLE
8 Hanging Knee Raises Or Sit Ups
16 Box Step Over
Unbroken As Long As Possible
Quick Transitions
Every 1 Minute On The Minute X 3 Rounds
1) 12 Weighted Glute Bridges
2) 30 Second Plank
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Quad Stretch