“30:30”
Group Warm Up: Coaches Pick
WOD Pulse Raiser:
20 Secs - Fast Jumping Jacks > Timer starts after 20 secs work
Cardio Work: 30 on / 30 off x 6
Box Jumps / Steps - 20/16”
Score = Worst Set
Strength Work: Every 30 secs x 12
1 Clean High Pull
1 Hang Power Clean
1 Power Clean
Score = Weight Used
Cardio Work: 30 on / 30 off x 6
Ski Cals – D5
Score = Worst Set (Reset Machine Every Time)
Strength Work: Every 30 secs x 12
1 Shoulder Press
1 Push Press
1 Push Jerk
Score = Weight Used
Cardio Work: 30 on / 30 off x 6
Bike Cals – D10
Score = Worst Set (Reset Machine Every Time)
Accessory Work: 3 rounds
30 Alt Bicep Curls
10 Tricep Extensions
Max Tricep Banded Push Downs
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