Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

8/6 Cal Air Bike
12 Band Row
12 Negative Push-up
8 High Jump

Round 2

8/6 Cal Air Bike
15 Kip Swing
12 Elevated Push-Ups
8 Box Step-Ups

Round 3

8/6 Cal Air Bike
8 Pull-Ups
12 Push-up
8 Box Jumps

WOD

AMRAP ~30 Minutes ~ Teams of 3 

COMPETITIVE

30 Box Jumps
30 Cal Air Bike
30 Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Pull-Ups

PERFORMANCE

30 Box Jumps or Steps
30 Cal Air Bike
30 Push-Ups or Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Jumping Pull-Ups

LIFESTYLE

30 Box Step Overs
30 Cal Air Bike
30 Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Ring Rows