Warm Up
Repeat For 5 Minutes
12 Med Ball Squats
12 Med Ball Overhead Press
6 Inchworm To Push Up
Strength – Front Squat
3 Sets X 5 Reps @ 70% 1rm (Rpe 6-7)
Every 3 Minutes On The Minute
WOD
3 Rounds (Time Cap: 14 Minutes)
ELITE
5 Unbroken Thruster Max Weight
Max Unbroken Push Ups
Rest 2 Minutes
COMPETITIVE
5 Unbroken Thruster Max Weight
Max Unbroken Push Ups
Rest 2 Minutes
LIFESTYLE
5 Unbroken Thruster Max Weight
Max Unbroken Elevated Push Ups
Rest 2 Minutes
Stimulus Points
Heavy Weights
Muscle Fatigue
Accessories
Every 1 Minute On The Minute X 3 Rounds
1). 8-12 Seated L Sit Raise
2).30 Seconds Superman Hold
Cool Down & Dismissal
100m Walk
Quad Stretch
Doorway Chest Stretch