Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

60 Seconds Bike or Row
15 Alternating Lunges
15 Kip Swings
60 Seconds Bike or Row
5 Gym Lengths Overhead Db Carry
10 Kipping Leg Raises
60 Seconds Bike or Row
5 Toes to Bar or Leg Raises

WOD

AMRAP ~ 15 Minutes

COMPETITIVE

3 Minutes of Air Bike or Row
30 Single DB Overhead Lunges (35/25)
10 Toes to Bar

PERFORMANCE

3 Minutes of Air Bike or Row
20 Single DB Overhead Lunges (35/25)
10 Hanging Leg Raises

LIFESTYLE

3 Minutes of Air Bike or Row
20 Alternating Lunges
10 Lying Leg Raises or Knees to Chest