WARMUP
3 ROUNDS
100m ROW
10 Alt. Groiners
:30 Plank
10 Good Morning
10 Alt. Step Ups
10 Sit ups
10 Slam Balls
WORKOUT
4 SETS
20 Box Jumps (Athlete Choice)
25 Sit-Ups
30 Slam Balls (Athlete Choice)
250/200m Row
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
Share this page