Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
20 Seconds Work / 10 Seconds Rest X 4 Rounds
1) Shuttle Run
2) Band Good Mornings
3) Band Row
4) Plank
Round 2
20 Seconds Work / 10 Seconds Rest X 4 Rounds
High Knees
Band Deadlifts
Band Row
Plank
Round 3
20 Seconds Work / 10 Seconds Rest X 4 Rounds
Butt Kicks
Empty Bar Deadlift
Band Row
Plank
– Into –
Every Minute on the Minute X 4 Minutes
7 Deadlifts Build to Your Starting Working Weight
Strength
Deadlifts
Every 3 Minutes on the Minute X 5 Rounds
7 Reps Deadlift
WOD
AMRAP ~ 20 Minutes
COMPETITIVE
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
PERFORMANCE
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
LIFESTYLE
200M Run / Rest 60 Seconds
400M Run / Rest 90 Seconds