Warmup
For 8 min
Bike – 30s easy 30s moderate OR row OR jog
-Then-
Foam roll 10-15 Passes on each bodypart
-Lats
-Upper back/Thoracic spine
-Triceps and delts
-Quads
-Calf and achilles
-Then-
20 Wrist circles in each direction
20 Elbow circles in each direction
20 Arm circles in each direction
30s Doorway shoulder stretch each arm
30s Bottom of the squat
-Then-
3 Rounds Not For Time
8 Alternating lunges
7 Box jump 20″
7 Bent over row
Workout Notes
EMOM work for today! We haven’t worked the lunge stretch too much recently so were gonna start there with our first EMOM.
In the second segment the goal is to get the pull-ups unbroken each set with the large amount of rest before you get back to them. Added to that we want to jump to a higher box than normal, whatever that is for you! If you don’t have access to a pull-up bar we will change to bent over rows and broad jumps for the box jump if you do not have access to a box.
Workout
A.
Every 1 min for 10 mins: Curtis P
4 Curtis Ps, Sandbag/dumbbell/kettlebell
–Rest 3 min–
B.
Every 1 min for 10 mins, alternating between:
Odd Min: 10 Pull-ups OR 15-20 Bent over row, Sandbag/dumbbell/kettlebell
Even Min: 10 Box Jumps, 30/24 in OR 6 consecutive broad jump
*Reduce height of box as needed
Cool Down
2 min each
Pigeon stretch
Seated hamstring stretch
and then
A: complete w/ double 35# KB
B: complete 30” BJ & double 35# KB rows x 20
Nice on that 30″ hops!
Warm-up: done.
Workout:
A) #60 Curtis P’s, about 0:40 each round.
B) 7 pull-ups, 24″ box-jumps. About 0:40 each round.
Thank you!
Nice work making it through at 40s per round! That’s perfect!