Warm-up
- 2 Rounds
- 200m Run
- 10 KB Good mornings (light)
- 15 Air Squats
Then
- 0:30 Calf Stretch (each side)
- -10 Front Leg Swings (each leg)
- -10 Side Leg Swings (each leg)
- -Hamstring Walk (10 Steps, take half a step and each time reach down to your toe)
METCON
- For time:
- Run, 300 m
- 5 Box Jumps, 24/20 in
- 5 Deadlifts, 225/155 lbs
- Run, 300 m
- 10 Box Jumps, 24/20 in
- 10 Deadlifts, 225/155 lbs
- Run, 300 m
- 15 Box Jumps, 24/20 in
- 15 Deadlifts, 225/155 lbs
- Run, 300 m
- 20 Box Jumps, 24/20 in
- 20 Deadlifts, 225/155 lbs
- Run, 300 m
- 25 Box Jumps, 24/20 in
- 25 Deadlifts, 225/155 lbs
Bike Erg / Box Jumps, 24/20 in
QUALITY
- 3 rounds for quality of:
- 10 Barbell Roll Outs
- 15 Hollow Rocks
- 20 GHD Hip Extensions
Move through it at your own pace, if you don’t have a GHD Perform 40 superman’s. Scaling Options: Scale to a deadlift weight that is moderate/light and you can keep unbroken at least until the set of 10.