Warm Up
Repeat For 5 Minutes
30 Second Dead Hang
12 Ring Rows
3 Box Jumps Increasing Height Until At Workout Hight
10 Push Ups
Strength – Bench Press
3 Sets X 8 Reps @ 60% 1RM (RPE 6)
Every 3 Minutes On The Minute
WOD
4 Rounds For Time (Time Cap 7 Minutes)
COMPETITVE
15 Pull Ups
6 Box Jumps (30/24)
PERFORMANCE
15 Jumping Pull Ups
8 Box Jumps (24/20)
LIFESTYLE
15 Ring Rows
8 Plate Jumps
Stimulus Points
Jump High
Pull Ups Shouldn’t Be A Bottle Neck.
Every 1 Minute On The Minute X 3 Rounds
1). 10 Hammer Curl
2). 30 Second V-Up Hold
Cool Down & Dismissal
100m Walk
Prayer Stretch
Elephant Walk Stretch