Warm Up

Repeat For 5 Minutes
20 Jumping Jacks
15 Band Pull Aparts
15 Band Deadlifts
10 Standing Band Crunch

Strength – Deadlift

3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute

WOD

6 Minute AMRAP

COMPETITVE

10 Toes To Bar
16 Double Dumbbell Box Step Over (35/25)

PERFORMANCE

10 Hanging Leg Raises
16 Double Dumbbell Box Step Over (25/15)

LIFESTYLE

8 Hanging Knee Raises Or Sit Ups
16 Box Step Over

Unbroken As Long As Possible
Quick Transitions

Every 1 Minute On The Minute X 3 Rounds
1) 12 Weighted Glute Bridges
2) 30 Second Plank

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Quad Stretch