Menu
Run, Row or Bike 1x:
800m @ an easy pace
2-3xs:
30 Plyo Skier
10ea High Plank Calf Stretch
10ea Reverse Lunge
:15sec Dead Hang
10-15 Band Pull Aparts
Prime 1x:
3 Strict Pull Ups or Hard Ring Row
5 Box Jump (to a step down)
3 Box Jumps (jump down)
12 Air Squats
Single Modality
For Time
40 Strict Pull Up
80 Box Jump Over (24/20)
120 Squat
Goal: Sub 18 min
Notes: Wear a 20/14 lb Vest
For Time
40 Ring Row
60 Box Jump Over (20/16)
80 Squat
Goal: Sub 18 min
Same
For Time
40 Plank to Push Up or Table Row
80 Plyo Skiers or Jump on to something
120 Air Squats
Goal: Sub 18 min
3 Rounds For Quality
15 Abmat Sit-Up
50 meter Zercher Carry (95/65)
5-10min Bike, Row or Walk
Notes: Do this after the workout at an easy pace.
Smash Calves
2min per side
