Wednesday, August 21st 2024

WARM UP – rower

12/9 cal row

50′ walkiing lunges

12/9 cal row

MOVEMENT/MOBILITY – light band, DBs

:15 Lunge Hold 1″ off floor

10/10 bulgarian split squat / side

5/5 Figure 4 Rotations

5/5 Kneeling Lateral Leg Lifts w/ pause

:20 single leg balance (eyes closed)

:20 single leg hip airplanes / side

*grab light band

12 banded face pulls

12/12 90 external rotations

:20 max push ups

:20 rest

:15 max push ups

:15 rest

:10 max push ups

GET STRONG

@ 0:00

E2:30M x 4

6/6 DB Bulgarian Split Squat @ moderate/heavy load

@11:00

E2M x 3

12 Bench Press @ 50-70%

10 supinated banded pull aparts

@18:00

E2M x 3

10 Ring Rows

10-20 Pushups

*walk feet down to make ring rows hard

FINISHER

For Time

500m Row

40 Box Jump (24″/20″)

500m Row

*8min CAP

NOTES – Modify jumps to a lower box instead of step ups. Athletes need to stand all the way up on the box. There should be no rebounding box jumps.