Activation
6 minutes to move through:
2 Lengths Walking Lunges
10 Sit Ups
2 Lengths Broad Jumps
1:00 Machine
Strength
Every 2:30 x 5 sets:
4 Deadlifts
*After each set, perform 8 High Hurdle Jumps. Build up in weight.*
Metcon
“Backboard”
For Time:
21-18-15-12-9
Russian Kettlebell Swings (70lbs/53lbs)
Wallballs
Box Jumps
Calorie Machine
TIME CAP – 16:00
Modifications
Box Jumps
-Box Step Ups
Midline Conditioning
Every 4:00 x 3 sets:
25 Weighted Sit Ups
25 Pausing Back Extensions (:03 pause)
*For Open Athletes - Active Recovery (Do Not Do Workout)*
3 Rounds at a light to moderate pace”
4:00 Machine
4:00 Run
4:00 Machine
-Rest 2:00-
