Warm Up: Coaches Pick
RXD Option:
Part A: 15 mins
Back Squats Build 5 x 3 reps
Or
2 mins on / 1 min off x 5 Cardio
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Part B: For Time
50 WBS (9/6)
10 Cals
40 DB Snatches (22.5/15)
10 Cals
30 Box Jumps (24/20)
10 Cals
20 Devil Press (22.5/15)
10 Cals
10 Back Squats (100/70)
10 Cals
1 Legless / Rope Climb
SCALED Option:
Part A: 15 mins
Back Squats Build 5 x 3 reps
Or
2 mins on / 1 min off x 5 Cardio
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Part B: For Time
50 WBS (6/3)
10 Cals
40 DB Snatches (15/10)
10 Cals
30 Box Steps (20/16)
10 Cals
20 Devil Press (15/10)
10 Cals
10 Back Squats (80/55)
10 Cals
2 Seated Rope Climb / 10 Ring Rows
Finisher:
3 sets x 30 secs
Plank Hip Dips
Banded Dead Bugs
Banded Hollow Holds
Accessory Work:
3 sets x 5 reps
Back Squats
Hang Power Clean
Push Press
Top Up:
AD Endurance Work
5 mins or
10 mins or
15 mins