Warm Up
Repeat For 5 Minutes
50 Skips
10 Med Ball Deadlifts
10 Med Ball Squats
Strength – Back Squat
3 Sets X 3-5 Reps @ 95% 1rm (RPE 8-9)
Every 3 Minutes On The Minute
WOD
3 Rounds (Time Cap 15 Minutes)
COMPETITVE
10 Deadlift (135/95)
15 Burpee Over Bar
60 Double Unders
PERFORMANCE
10 Deadlift (95/65)
15 Burpee Over Bar
100 Single Unders
LIFESTYLE
10 Deadlift (135/95)
10 Burpee Over Bar
60 Single Unders
Try To Hold Unbroken Skipping
Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 30 Seconds Hollow Hold
Cool Down & Dismissal
100m Walk
Pigeon Stretch
Calf Stretch