Prep
Equipment Required: Foam roller, plyo box
1) Foam roll wherever you need it x 60s each side
2) 3 Spiderman Lunge each
3) 3 rounds:
– 5 Yoga Push-ups
– 5 each Thoracic Rotations
– 5 each Box Step-ups
A.
Partner Conditioning
With a running clock:
0:00 – 10:00
10 total Single Arm Squat Clean Thrusters (53/35)
10 Box Jumps w. step down
100 Meter Run
12:00 – 22:00
10 Goblet Squats
10 Burpees
100 Meter Run
24:00 – 34:00
10 Air Squats
10 Burpee Box Jumps
100 Meter Run
– Goal: Challenging effort. One person completes a full round at time so make sure you’re able to complete the prescribed work UB.
Rx+: (62/44)
L3: (44/26)
L2: (35/20)
L1: (26/DB 15) (Step-ups) (Up Downs) ( 5 reps Up down + Step-up)
B.
Recovery
10 minutes of easy bike, walk, or row done with nasal breathing.