Saturday 10.16.21

Prep

Equipment Required: Foam roller, plyo box

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

2) 3 Spiderman Lunge each

3) 3 rounds:

– 5 Yoga Push-ups

– 5 each Thoracic Rotations

– 5 each Box Step-ups

A.

Partner Conditioning

With a running clock:

0:00 – 10:00

10 total Single Arm Squat Clean Thrusters (53/35)

10 Box Jumps w. step down

100 Meter Run

12:00 – 22:00

10 Goblet Squats

10 Burpees

100 Meter Run

24:00 – 34:00

10 Air Squats

10 Burpee Box Jumps

100 Meter Run

– Goal: Challenging effort. One person completes a full round at time so make sure you’re able to complete the prescribed work UB.

Rx+: (62/44)

L3: (44/26)

L2: (35/20)

L1: (26/DB 15) (Step-ups) (Up Downs) ( 5 reps Up down + Step-up)

B. 

Recovery

10 minutes of easy bike, walk, or row done with nasal breathing.