Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

8 Inchworms
15 Band Pull Aparts
15 Db Forearm Curls

Round 2

15 Band Good Mornings
15 Ring Rows
15 Db Bicep Curls

Strength

Push Press

Complete the Following at Your Own Pace Within 12 Minutes

Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 6-8/10) / Rest 30-90 Seconds

WOD

4 Rounds ~ In Pairs ~ You Go, I Go

COMPETITIVE

Max Unbroken Bent Over Rows (135/95)
Max Unbroken Ring Rows
Rest 60 Seconds

PERFORMANCE

Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds

LIFESTYLE

Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds