Warm Up
Repeat For 5 Minutes
20 Lateral Line Jumps
10 Air Squats
10 Push Ups
Strength – Front Squats
3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute
WOD
10 Rounds For Time
COMPETITVE
6 Lateral Box Jumps (20″)
10 Wall Balls (20/14)
PERFORMANCE
6 Box Jumps Lateral Step Down (20″)
10 Wall Balls (14/10)
LIFESTYLE
6 Box Step Up
7 Wall Balls
Stimulus Points
Practice Quicker Jumps
Unbroken On Everything
Accessories
Every 1 Minute On The Minute X 3 Rounds
- 15 Band Rows
- 15 Glute Bridge
Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Pigeon Pose Stretch