Warm Up: 2 Rounds
15/12 Cals
10 Press Ups
10 Lunges
10 Sit Ups
10 Squats
WOD: 10 RFT
RXD Option:
10 RFT:
10 DB Bench Press (22.5/15)
10 DB OH Lunges (22.5/15)
10 Straight Leg Sit Ups
10 T2B
SCALED Option:
6 - 8 RFT:
10 DB Bench Press (15/10)
10 DB Lunges (15/10)
10 Straight Leg Sit Ups
10 Knee Raises / Rig Pikes
Finisher:
3 sets x 10 reps
MB Russian Twist
MB Sit Ups
MB Mountain Climbers
Accessory Work:
3 sets x 10 reps
DB Bicep Curls
DB S/A Rows
Chin Ups (Banded)
Top Up:
500m Max Effort Row
2 mins rest x 2 or
2 mins rest x 3 or
2 mins rest x 4