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.