Warm Up

Repeat For 5 Minutes

30 Seconds Dead Hang
10 Scap Pull Ups
5 Pull Ups (Ring Rows)
5 Sit Ups
5 Push Ups

Strength – Push Press

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

16-14-12-10-8-6
(Time Cap: 12 Minutes)

COMPETITVE

Pull Ups
Sit Ups

PERFORMANCE

Jumping Pull Ups
Sit Ups

LIFESTYLE

Ring Rows
Crunches

Stimulus Points

Big Sets

Accessories

Every 1 Minute On The Minute X 3 Rounds

  1. 30 Seconds Russian Twist
  2. 30 Seconds Superman Hold

Cool Down & Dismissal

100m Walk