Warm Up: Individual Warm Up / Mobility Work
Workout: For Time (30 min TC)
Rx Option: (24/20 – 28/16)
25-20-15-10-5:
Box Jump Overs
KBS
Back Squats
10 Burpees Between Rounds
Increase Back Squat Weight
60 – 70 – 80 – 90 – 100 kg
45 – 52.5 – 60 – 67.5 – 75 kg
Scaled Option: (20/16 – 20/12)
25-20-15-10-5:
Box Jump Overs
KBS
Back Squats
10 Burpees Between Rounds
Increase Back Squat Weight
30 – 40 – 50 – 60 – 70 kg
22.5 – 30 – 37.5 – 45 – 52.5 kg
Into:
Strength: EMOM
Hang Power Cleans
6 sets
1 Trigger Point Pull
1 Above Knee Pull
1 Below Knee Pull
5k Challenge
Fartlek Training
x 5 Sets
x 6 Sets
x 7 Sets
See App for Details
Mobility / Cool Down
Standing Calf Stretch
Lying Quad Stretch
3 Way Child Pose
Lying Body Stretch
5 mins mindfulness