Prep
Equipment Required: Foam roller, plyo box
1) Foam roll wherever you need it x 60s each side
2) 3 each Spiderman Lunge
3) 3 rounds:
– 10ft Crab Walk
– 5 Yoga Push-ups
– 5 each Box Step-ups
4) 3:00 Double Under Practice
A.
EMOM 20
Minute 1: 40 Double Unders
Minute 2: 10/7 Calorie Bike
Minute 2: 3-4 Barbell Roll-outs
Minute 4: 15 Barbell Rows (135/95)
Minute 5: 10 Box Jump Step-downs
*Score = How much time you spent outside this week.
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (75/55) (Box Step-ups)
B.
Recovery
5:00 Bike, Row, Ski, Jog @easy pace
C.
Wall Sit
Who can hold the longest?