Warm Up
Repeat For 5 Minutes
50 Single Unders
5 Inchworm To Push Ups
5 Knee Tuck Jumps
Strength – Bench Press
5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 7) Every 3 minutes on the minute
WOD
8 Min AMRAP
COMPETITVE
10 Burpee Box Jump Over (24/20)
50 Double Unders
PERFORMANCE
10 Burpee Box Jump Over (20)
85 Single Unders
LIFESTYLE
10 Burpee
50 Single Unders
Stimulus Points
Fast Paced
Unbroken Skips
Cool Down & Dismissal
100m Walk
Figure Four Stretch
Calf Stretch