General Warm-Up
3 Sets: For Quality
1:00 Row
15 Banded Pull Aparts
5 Inchworm Push-Ups
10 Hollow Rocks + 10 second Hollow Hold
5/5 Single Arm Dumbbell High Pull
5/5 Single Arm Dumbbell Strict Pres
Conditioning
5 Rounds for Time, as 4 Person Waterfall
15 Bench Press
15 GHD Sit-Ups
20 Alternating Dumbbell Hang Snatch
20/14 Calorie Row
Barbell Bench: 60/40kg
Dumbbell: 22.5/15kg
Score: Time
Time Cap: 35:00
Goal: 24:00-30:00
Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.
RPE: 8/10
Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.
Secondary Objective: Minimise transition time between stations while maintaining quality on GHD/core work.
