WARMUP
AMRAP x 5 MINUTES
100m Row
10 Alt. Box Step-Overs
100m Row
5 Box Jumps w/ Step-Down
Into…
10 Alt. Plate Around the Worlds
10 Plate Presses
10 Plate Front Raises
10 Scap Push-Ups
10 Burpees
STRENGTH
1.) Bench Press for load:
5-5-5-5*
*Start Light and build to Moderate-Heavy.
(Score is Weight)
-Short Rest Into-
2.) 1 Max Rep Set (70% of Heaviest 5)*
*Athlete will complete as many unbroken reps as possible to get a score. If the bar is reduced or stopped for more than :03 at the top or bottom of the lift the set is over. All athletes MUST use a spotter.
(Score is Reps)
WORKOUT
AMRAP x 16 MINUTES
500/400m Row
20 Box Jumps (24/20)
250/200m Row
20 Alt. Box Step-Overs
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
500/400m Row
Max Box Jumps (24/20)
250/200m Row
Max Alt. Box Step-Overs
*P1 will complete a 500/400m Row while P2 completes Max Box Jumps. Once P1 is back partners will switch. Once P2 returns P1 will complete a 250/200m Row while P2 completes Max Step-Overs. Once P1 returns switch. Continue in this order until time expires.
(Score is Total Reps of Box Jumps and Step-Overs)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-
(No Measure)
