Warm Up
Repeat For 5 Minutes
30 Jumping Jacks
10 Squat Jumps
5 Inchworm To Push Up
Strength – Push Press
Build To A Heavy 5 Rep Push Press In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt
WOD
For Time ~ 10 Minutes
21-15-9
ELITE
Burpee Box Jump Overs
70 Double Unders
COMPETITIVE
Burpee Box Jump Overs
50 Double Unders
PERFORMANCE
Burpee Box Jump Overs
30 Double Unders Or 60 Single Unders
Stimulus Points
Big Double Under Sets
Good Idea To Step Up The Burpees
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Glute Bridge Hold
Even Minutes) 30 Second Plank
Cool Down & Dismissal
100m Walk
Calf Stretch
Figure Four Stretch