Warm Up: Individual Warm Up
Overhead Squat Technique / Mobility Work
Workout: AMRAP in 21 mins
Rx Option: (20” – 42.5/30)
100 – 200 – 300 – 400 – 500 – 600m Run … ETC
10 Box Steps
10 OHS
Scaled Option: (16” – 30/22.5)
150 – 250 – 350 – 450 – 550 – 650m Row … ETC
10 Box Steps
10 OHS
Into:
Strength: E20SECS
Clusters
20 x 1 Rep
15 x 1 Rep
10 x 1 Rep
70 – 80 %
Burpee Challenge
10 – 20 – 30 - 40 reps
5 – 15 – 25 - 35 reps
5 – 10 – 15 - 20 reps
1 min rest between sets
Mobility Flow
Child Pose
Cobra
Thread The Needle
Open Books