Warm Up

Repeat For 5 Minutes At An Easy Pace
5 Inchworm To Push Up
10 Bodyweight Squats
10 Band Overhead Press
10 Band Pull Aparts

Strength

Bench Press

Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes

Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 5 Minutes
200m Row
5 Double Dumbbell Thrusters

WOD

For The Remainder Of Class / Rest 1:1

COMPETITVE

Hard Row (500m/425m)
10 Double Dumbbell Thrusters (35/25)

PERFORMANCE

Hard Row (400m/340m)
10 Double Dumbbell Thrusters (25/15)

LIFESTYLE

4:00 Minutes Max
10 Double Dumbbell Thrusters

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

100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose x 30 Seconds
Standing Forward Fold X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side