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.
50 Reps each AFAP.