30:30 - 18/7/23

“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