Box Out

Mar 25th, 2021

Category: Uncategorized

Box Out

Jeff

Warm-up
120-90-60 Seconds
Row
Jump Rope

*no rest between movements. Start with singles and work into double unders

-10 Reps of Squat Therapy
-Warm Up Wall Balls
-Touch on Box and Pause Squats

Mobility
Quad Rolling
Calf Rolling

Strength
EMOM 1-6
2 Box Squats

EMOM 7-8
Rest

EMOM 9-12
1 Pause Squat

WOD (20 Minute Cap)
75 Double Unders
40 Wall Balls 20|14
100|80 Cal Row
40 Wall Balls
75 Double Unders

Level 2- 40 Double Unders, 80|60 Cal Row
Level 1- 150 Singles, 25 Wall Balls
ADV – 100 Dubs, 30|20 MB

Extra Work – Active Recovery
5 Min Easy Bike or Row
-Then-
1,000m Row
3 Mile Bike
750m Row
2 Mile Bike
500m Row
1.5m Bike