A. GENERAL (6:00)Amrap 6 minutes30 Jumping Jacks6 Inch Worms into jump squat6 Beat swings
B. MOBILITY / ACTIVATION (2:00)Hollow body lat pulldown
C1. SPECIFIC (6:00)High knees/Butt kickers
Punters kick/Bear crawl
Carioca/Carioca
45 second ankle stretch—-Goblet Squat (Grab Workout Weight)10 Air squats2 x 5 Goblet Squats
C2. SPECIFIC CNT’DBox Jumps5 Box jumps, normal height5 Box jumps, workout height
In teams of 3, complete
1,600m run
2,000m row
4,000m bike
Athletes complete the run in 200m increments and rotate. Workout is done when all distances are completed. Keep rotating and use the machines as active recovery until all three are completed.
EMOM 151- 10 Goblet Squats + 5 Box jumps2- 10 Box Jumps + 5 Goblet squats3- 5 Bar muscle ups@ 70/53 lbs & 30/24”
Score: Checkmark / CommentTC: 15 minutesKG: 32/24
Scaling OptionsBeginner1- 7 Goblet Squats + 5 Plate jumps2- 7 Plate Jumps + 5 Goblet squats3- 3-5 Jumping Bar muscle ups@ 35/26, low box or plates
Intermediate1- 10 Goblet Squats + 5 Box jumps2- 10 Box Jumps + 5 Goblet squats3- 5 Jumping Bar muscle ups@ 44/35, 24/20”
2 x 15/15 Single Leg RDL Dumbbell Switch