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Bike or Row 1x:
5min @ an easy pace
2xs:
10 Spiderman
10 Lateral Lunges
10 Goblet Squat
10 Alt. Goblet Lunge
5/5 Single Leg Deadlift
Back Squat Build Up Sets:
10 BB Back Squat
5 Back Squat @ a light load
5 Back Squat @ a moderate load
5 Back Squat @ a moderate to heavy load
5 Back Squat @ a heavy load (optional set)
For Time
10 Box Jump (36/30″)
500 meter Row
Goal: Sub 4 min
For Time
10 Box Jump (30/24)
500 meter Row
Goal: Sub 5 min
For Time
10 Box Jump (36/30″)
400 meter Run
Goal: Sub 4 min
STRENGTH
4 Rounds
12/12 Bulgarian Split Squat
12 Plank Ups
6 High Knee Tuck or High Box Jump
100m Sprint
Notes: Rest as needed between rounds.
3 Rounds for Quality
100′ Heavy KB Front Rack Carry
10 Strict Pull Up
10 Weighted Sit Up
Notes: Rest as needed Between Rounds
,
4-Way Banded Hip Work
3xs 10-15reps each
Couch Stretch
2min per side
