Warm Up

30 seconds work/10 seconds Rest x 2 Rounds

Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges

Strength

Bench Press

Every 2 minutes on the minute x 5 rounds
Bench Press x 3 reps / Building each set

DB Bent Over Row x 8 reps
EMOM x 3

WOD

For Distance – Bike, Row, or Run

COMPETITIVE

3 min Max Effort
Rest 2.5 minutes

4 min Max Effort
Rest 3 minutes

5 minute Max Effort

PERFORMANCE

3 min Max Effort
Rest 2.5 minutes

4 min Max Effort
Rest 3 minutes

5 minute Max Effort

LIFESTYLE

3 min Max Effort
Rest 2.5 minutes

4 min Max Effort
Rest 3 minutes

5 minute Max Effort