Warm Up: 1 Round
12 / 9 Cals - 20 Calf Pumps - 10 Russian Swings – 10 Ring Rows
Own individual warm up (5 mins)
Workout: AMRAP in 25 mins
Rx Option: (24/16 – 24/20)
10 Pull Ups
15 KBS
20 Box Jumps
250m (500m Bike)
Scaled Option: (16/12 – 20/16)
10 Jumping Pull Ups / Body Rows
15 KBS
20 Box Steps
250m (500m Bike)
Â
Into:
Strength: E20SECS
Hang Squat Cleans
20 x 1 Rep
15 x 1 Rep
10 x 1 Rep
75 – 85 %
Burpee Challenge Â
25 / 50 / 25 reps
20 / 40 / 20 reps
15 / 30 / 15 reps
1 min rest between sets
Ankle Joint Strength
Calf Raises
S/L 4 Way Hops
Tibialis Raises
S/L Balance
(Eyes Shut)