WARM UP

3x

10/8 Cal bike

Runway tiger crawls

Runway inchworms

WOD

For time

4x

20 Burpees to 6″ target

400m Run

500/400m Row

25 Minute cap.

STRENGTH & SKILLS

Superset for 4-5 sets of each

– Max effort barbell front raises 20/15kg

– Max effort barbell bent over rows (supinated, add a little bit of weight if required)

– Max effort barbell skull crushers

Note: Try to move from one movement straight to the other to get a real pump from it. rest as needed between rounds.

HIIT

WARM UP

3x

10/8 Cal bike

Runway tiger crawls

Runway inchworms

WOD

5x 5 Minute AMRAPS

8/7 Cal row

6 Lateral burpees over rower

20 DU’S

Rest 3 minutes after each round.