Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat
Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat
Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat
– Into –
Every Minute on the Minute X 4 Minutes
7 Back Squat Build to Your Starting Working Weight
Strength
Back Squats
Every 3 Minutes on the Minute X 5 Rounds
7 Reps
WOD
For Time (12 Minute Time Cap)
COMPETITIVE
40 – 30 – 20
Air Bike Cals
Push-ups
PERFORMANCE
40 – 30 – 20
Air Bike Cals
Elevated Push-Ups
LIFESTYLE
30 – 20 – 10
Air Bike Cals
Elevated Push-Ups