Warm Up

Repeat for 5 Minutes
12 Dynamic Squats
10 Push Ups
50 Jumping Jacks

Back Squat

Every 1.5 Minutes On The Minute: Building Weight
3-3-3-3-3-3
Every 3 Minutes On The Minute: Constant Heavy Weight
3-3-3-3

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Wall Balls
20 Seconds Echo Bike

WOD

10 Minute Time Cap

COMPETITVE

21-15-9
Wall Balls (20/14)
Echo Bike

PERFORMANCE

21-15-9
Wall Balls (14/10)
17-11-7
Echo Bike

LIFESTYLE

21-15-9
Wall Balls
1:00-1:00-0:45
Echo Bike

Cool Down & Dismissal
100m Walk

Hip Flexor Stretch
Cross Body Shoulder Stretch
Standing Quad Stretch