Warm Up
General Warm-up
3 Minutes Cardio of Choice
– Into –
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
Pvc Pace Overs
Dynamic Squats
Pvc Panda Pulls
Band Good Morning
Band Row
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
Strength
Every 1:30 on the Minute X 5 Rounds
2 Clean Pull + Squat Cleans @ Moderate Weight
Every Minute on the Minute X 4 Rounds
2 Push Jerks @ Light Weight
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
25 Double Unders
20 Second Air Bike
20 Seconds Row
WOD
EMOM x 15
COMPETITIVE
1) 13/10 Cal Air Bike
2) 150M Row
3) 50 Double Unders
PERFORMANCE
1) 10/8 Cal Air Bike
2) 100M Row
3) 50 Double Unders or 85 Single Unders
LIFESTYLE
1) 30 Seconds Air Bike
2) 45 Seconds Row Row
3) 50 Single Unders