Wednesday, January 24th 2024

WARM UP

400m Jog (Row if needed)

MOVEMENT/MOBILITY

:30 box pigeon / side

3/3 Controlled Step Downs

:30 seated forward fold

*mini band around knees

10/10 banded side steps

10/10 banded monster walks forward/ backward

10 air squats

8/8 clam shells

*band around feet

20 high knee marches

6/6 curtsy lunges

:20 hip airplanes / side

:20 dead hang from pull up bar or rings

5 big kip swings on pull up bar or rings

10 Barbell Back Squats

5 Box Jumps

STRENGTH

Every 2 x 5 Sets

7, 5, 5, 3, 3

Back Squats

*Start lighter and build to 85% for final set of 3

GET FIT

For Time (19min CAP)

800m Run

+

6x

10 goblet squats @ 70/50

10 box jump over (24″/20″)

10 pull ups (Rx+ C2B)

NOTES Run should be moderate pace. All movements should be unbroken for majority of the workout.

Modify run – 1000m Row if bad weather PU – cut reps or jumping box jump – low box or plates