A. GENERAL (4 min)Rowing 4:00 easy,
B. MOBILITY / ACTIVATION (2:30)Banded lat stretch1:00/arm
2. Prone Back extension3 x 30 sec
C. SPECIFIC (10 min)2 sets, ascending3 Tempo Front Squat3 Jump squats---Ramp up Front squat
C2. SPECIFIC ( min)Step ups10 Step ups, unweighted. Full leg extension10 Single DB step ups, alternating.4 Double DB step ups----Box jumps5 Seated vertical jump5 Box jumps---Practice round20 sec row2 step ups1 Box jump
TC: 15 minutesScore: WeightKG: N/A
Scaling optionsBeginner5 x 3 @ technicalPerform 3 air squats before each loaded set
IntermediateAs written
E3MOM x 615/12 Cal Row10 DB step ups @ 2 x 50/35 lbs, 24/20"5 Box jumps + step down
TC: 18 minutesScore: Each set for timeKG: 25/15
Scaling OptionsBeginner45 sec max Cal Row8 Step ups, 20"5 Plate jumps + step down
Intermediate15/12 Cal Row10 DB step ups @ 2 x 35/20 lbs, 24/20"5 Box jumps + step down
Single leg glute bridge5 x 5/5hold extension at each rep for 10s
Unilateral posterior chain