Warm Up
Repeat For 5 Minutes
10 Band Shoulder Press
10 Band Deadlift
30 Seconds Air Bike
Skill – Kipping Toes To Bar
Hanging Hollow To Arch Holds
Kip To Knee Raise
Kipping Knees To Chest
Kipping Toes To Bar
WOD
22 Minute AMRAP ~ In Pairs ~ Split Reps
COMPETITVE
80 Push Press (75/50)
60 Burpees
40/30 Cal Air Bike
PERFORMANCE
80 Push Press (45/35)
60 Burpees
40/30 Cal Air Bike
LIFESTYLE
50 Push Press (45/35)
40 Elevated Burpees
30/20 Cal Air Bike
Stimulus Points
Shoulder Endurance
Don’t Sprint The Bike
Accessories
Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 15 Seconds Side Plank Clam Shell Per Side
Cool Down & Dismissal
100m Walk
Shoulder Cross Body Stretch
Hip Flexor Stretch