Wednesday 3.16.22

Prep

Equipment Required: Foam roller, plyo box

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) 3 rounds:

– 10ft Crab Walk

– 5 Yoga Push-ups

– 5 each Box Step-ups

4) 3:00 Double Under Practice

A.

EMOM 20

Minute 1: 40 Double Unders

Minute 2: 10/7 Calorie Bike

Minute 2: 3-4 Barbell Roll-outs

Minute 4: 15 Barbell Rows (135/95)

Minute 5: 10 Box Jump Step-downs

*Score = How much time you spent outside this week.

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (75/55) (Box Step-ups)

B.

Recovery

5:00 Bike, Row, Ski, Jog @easy pace

C.

Wall Sit

Who can hold the longest?