Warm Up
Repeat For 5 Minutes
10 Inchworm To Push Ups
10 Band Good Mornings
30 Mountain Climbers
Strength – Bench Press
3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
WOD
20 Minute AMRAP ~ In Pairs
ELITE
20 Handstand Push Ups
30 Russian Kettlebell Swings (100/70)
40 Burpees
COMPETITIVE
20 Pike Push Up
30 Russian Kettlebell Swings (50/35)
40 Burpees
PERFORMANCE
20 Hand Release Push Up
30 Russian Kettlebell Swings (35/25)
40 Burpees
Stimulus Points
Rest While Partner Works
Share Work As Desired
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 60 second Glute Bridge Hold
Cool Down & Dismissal
100m Walk
Arm Across The Chest Shoulder Stretch
Pigeon Pose Stretch