Prep
Equipment Required: Plyo box, medium band
1) 2 Rounds:
– 2 Spiderman Lunge each
– 2 Single Leg Upward Dog to Standing each
2) 3 Rounds:
– 3 KB Windmill each
– 6 Goblet Squats
– 9 Russian Swings
3) Rowing Drills
A.
Every 5:00 for 5 sets
500 Meter Row
15 Russian KBS (70/53)
15 Landmine Thrusters (45/25)
– Goal: Challenging effort. You should have enough rest to repeat your level of output for all 5 sets. Track all splits, if your split time starts dropping you started out too hot.
B.
3 x 12. Rest 60s.