Warm Up

Repeat For 5 Minutes

16 Lunges
5 Inchworm To Push Up
20 Second Hollow Hold Flutter Kicks

Strength – Deadlift

3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute

WOD

5 Rounds For Time (15 Minute Time Cap)

COMPETITVE

10 Barbell Shoulder To Overhead (95/65)
30 Step Ups (20”)

PERFORMANCE

10 Barbell Shoulder To Overhead (65/45)
30 Step Ups (20”)

LIFESTYLE

10 Barbell Shoulder To Overhead
30 Step Ups

Accessories

Every 1 Minute On The Minute X 3 Rounds

  1. 15 Band Rows
  2. 15 Glute Bridge

Cool Down & Dismissal

100m Walk
Cross Body Shoulder Stretch
Pigeon Pose Stretch