Functional Fitness

Warm up:

2 Rounds of:
10 Banded floor press
10 Prone BTN Floor press
10 Hanging shoulder rotations
10 Tuck ups

Strength warm up:
With an empty barbell:
5 Bradford press
5-8 Ring rows
5 BTN Strict press
10 Bent over rows

Strength:

Every 90 sec x 6:
A) 4 Z-Press (barbell)
B) 8 Barbell bent over row
Alternate between A and B.

WOD prep:
2 x 1 Negative pull-up
10 Alt. Lunges
10 Alt. KB Goblet lunges
10 Sit-ups
1-3 Strict pull-ups

WOD:

4 Rounds for time:
10 Strict pull-ups / Banded / 2 Legless rope climbs
20 Alt. KB Goblet lunges 1 x 24/16kg
30 Sit-ups / 20 GHD Sit-ups
Time cap = 15 min