Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

10 Cal Row
16 Box Step Ups
15 PVC Front Squat to Med Ball

Round 2

10 Cal Row
10 Box Jumps
10 PVC Thrusters

Strength

Bent Over Row

For 8 Minute ~ Rest 1-2 Minutes Between Sets
8 Bent Over Barbell Row

WOD

For Time ~ 12 Minute Time Cap

COMPETITIVE

30 Box Jumps
40 Cal Row
50 Thrusters (45/35)

PERFORMANCE

30 Box Jumps or Step UPS
40 Cal Row
50 Thrusters (45/35)

LIFESTYLE

30 Box Step Ups
2 Minutes Row
50 Thrusters