Warm-up:

• 3 rounds for quality of:
  • 10 Glute Bridges Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
  • Front Rack Hold, pick load, 30 secs
  • Plank Hold, 45 secs

Finish warm up with a timed 1000 meter row.

Strength:

Tempo Front Squats

• 1 Tempo Front Squat, pick load Every 1 min for 9 mins.
  • Tempo- 3 secs down, 3 sec bottom pause, 3 secs stand

Metcon:

• Teams of 2, as many reps as possible in 30 mins of:
  • Run, 100 m
  • 1 Burpee Box Jump, 24/20 in
  • Run, 100 m
  • 2 Burpee Box Jumps, 24/20 in
  • Run, 100 m
  • 3 Burpee Box Jumps, 24/20 in …
  • Continue adding 1 Burpee Box Jump rep each round until time expires.

“Outside the Box”

Complete with 1 athlete working at a time, both finishing 1 full round before moving up in reps.