Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

1 Minute Air Bike
15 Squats to Med Ball
15 Sit-Ups

Round 2

1 Minute Air Bike
15 Med Ball Thrusters
15 Sit-Ups

Strength

Zercher Squat

Build to a Heavy 3 Reps in 20 Minutes

*Rest 2-3 Minutes Between Hard Sets

WOD

4 Rounds for Time ~ 15 Minutes Time Cap

COMPETITIVE

15/12 Cals Air Bike
20 Wall Balls (20/14)
25 Sit-Ups

PERFORMANCE

15/12 Cals Air Bike
20 Wall Balls (14/10)
25 Sit-Ups

LIFESTYLE

1.5 Minutes Air Bike
20 Wall Balls
25 Crunches