Warm Up
Repeat For 5 Minutes
30 Jumping Jacks
10 Empty Barbell Row
10 Empty Barbell Front Squats
Strength – Bench Press
3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute
WOD
14 Minute AMRAP
COMPETITIVE
15 Pull Ups
20 Lunges
500m Row
PERFORMANCE
15 Jumping Pull Ups
20 Lunges
500m Row
LIFESTYLE
15 Ring Row
20 Assisted Lunges Or 15 Air Squats
400m Row
Stimulus Points
Big sets of pull ups
Pace the Row
Accessories
Every 1.5 minute on the minute x 3 rounds
1) 12 Forearm Curls
2) 30 Seconds Plank
Cool Down & Dismissal
100m Walk
Back Stretch On Ring
Quad Stretch