Prep:
Equipment Required: Plyo box, medium band
1) 4 Spiderman Lunge each
2) 3 Rounds:
- 4 Box Step-ups each
- 8 Banded Goodmorning
- 12 Wall Slides
3) 400 Meter Jog
B.
AMRAP 10 with a partner:
3 Deadlifts (135/95)
3 Power Cleans
3 Front Squats
100 Meter Run
*One athlete completes a full round at a time.
Rest 3:00
AMRAP 10:
9 Wall Balls (20/14)
9 KBS (53/35)
9 No Push-up Burpee
*One athlete completes a full round at a time.
- Goal: For both pieces, effort should be challenging but reasonable considering there is roughly 1:1 work to rest. People should choose weights they can complete all sets without stopping.
-Rest 3:00-
5:00 Easy Cardio: Bike, Row, light Jog etc.
B.
Double Leg Banded Hamstring Curl
4 x 25.
-Rest 60s.