Prep

Equipment required: Light band, plyo box

1) Foam roll wherever you need it.

2) AMRAP 5

5 Banded Overhead Goodmornings

5 each Box Step-ups

5 each Plank Waves

A.

‘Around The World’

E2MOM 24:00

Min 0-2: Max Box Jumps w Step Down (24/20)

Min 2-4: Max Turkish Get-ups (50/35)

Min 4-6: Max Up-downs

Min 6-8: Max Row

– Goal: Sustainable pace, nasal breathing

L3: (44/26)

L2: (20/15) (35/20)

L1: (Box Step-ups) (DBs 20/10)

B.

Reverse Tabata

8 x 10s on 20s off:

Bike Sprint

– Goal: Challenging but repeatable sprint pace each round.

– Bike Alternate:

Row Sprint 8 x 20s on 20s off

C.

Band Tate Side Bend

50 Reps each AFAP.