Warm Up

Repeat at an Easy Pace for 8 Minutes
10 Dynamic Squats
10 High Plank Mountain Climbers
10 Band Shoulder Press
10 Band Rows

Strength

Back Squat

Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes

Practice Track

Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ An Easy-Moderate Weight To Be Completed Within 8 Minutes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes

5 Med Ball Goblet Squats
5 Wall Balls
10 Sit Ups
15 Double Under Or Single Unders

WOD

AMRAP ~ 12 Minutes

COMPETITIVE

15 Wall Balls (20/14)
20 Sit Ups
35 Double Unders

PERFORMANCE

15 Wall Balls (14/10)
20 Sit Ups
60 Single Unders

LIFESTYLE

15 Air Squats
20 Crunches
35 Single Unders

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-

100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child’s Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side