Monday, March 11th 2024

WARM UP –

2 Sets

:20 Step Ups

:10 rest

:20 Air Squat

:10 Rest

:20 Spiderman

:10 Rest

MOVEMENT/MOBILITY – WB, Box

:30 calf stretch on box

:45/:45 Box Pigeon

:30 Samson stretch / side

:30 cross-legged piriformis stretch / side

:20 SL balance drill (close eyes)

6 Wallball Goblet Squats

10 Heel/toe rocks

4 Box Jumps

PRIMER –

5 Wallballs

4 Cal Bike

3 Box Jump Overs

CONDITIONING

EMOM x 30

15-25 Wall Balls

7-15 Cal Bike

6-10 Box Jumps (30″/24″)

*score is lowest reps for each movement added together

*try and pick something sustainable, the goal is to feel pretty good for at least the first half of workout

*all rounds must be in the prescribed numbers to be Rx