Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

10 Inchworms
1 Minute Cardio of Choice
10 Push-Ups or Elevated Push-Ups
1.5 Minutes Cardio of Choice
10 Plank Outs
2 Minutes Cardio of Choice
10 Burpees to Squat Jump

Strength

Bench Press

15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible

*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 85% of Your 1 Rep Max.

WOD

2 Minutes Work / 30 Seconds Rest

COMPETITIVE

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees

PERFORMANCE

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees

LIFESTYLE

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Elevated Burpees