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Warm Up: Down and Backs or 400m run 

2 Rounds:  

  • 10 GoodMornings
  • 20 Band pull aparts 
  • 10 Ring Rows 
  • 20 Leg Swings 

 

Performance: 5 Rounds for time

  • 9 Deadlift (225/155) 
  • 50 Double Unders 
  • 200m Run

 

Fitness: 5 Rounds for time: 

  • 9 Trap bar or Kb Deadlift 
  • 50 Jump rope or 12 step up 
  • 200m Run/Row 

Summer Shred: 3 sets (30 on 30 off) 

  • :30 Ring/ Weighted or inverted plank
  • :30 V - Ups 
  • :30 sit ups