Warm Up

Repeat For 5 Minutes
100m Run
10 Air Squats
10 Push Ups

Strength – Bench Press

20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

12 Minute AMRAP

COMPETITIVE

15 Wall Balls (20/14)
400m Run

PERFORMANCE

15 Wall Balls (14/10)
400m Run

LIFESTYLE

10 Wall Balls
200m Run

Stimulus Points
Don’t Break The Wall Balls
Run Hard But Don’t Gas Yourself

Accessories
Every 1 Minute On The Minute X 3 Rounds
1). 8 Band Chops Right Side
2). 8 Band Chops Left Side

Cool Down & Dismissal
100m Walk
Quad Stretch
Calf Stretch