Warm Up
Repeat For 5 Minutes At An Easy Pace
10 Scap Pull Ups
12 Push Ups At Any Level
15 Sit Ups
30 Jumping Jacks
Strength
Overhead 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
2 Rounds To Be Completed Within 5 Minutes
Round 1
15 Kip Swings
10 Leg Raises
30 seconds Air Bike
Round 2
5 Toes To Bar
30 Seconds Air Bike
WOD
AMRAP 12 Minutes
COMPETITIVE
12 Toes to Bar
Air Bike (30/25)
PERFORMANCE
12 Hanging Leg Raises
Air Bike (25/20)
LIFESTYLE
12 Hanging Or Lying Knee Raises
Air Bike 2 Minutes Max
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side