Warm-up
20 Step-ups
10 box jumps with step down
10 rebounding box jumps
10 Lateral box jumps
-Stretching on the box
-Emphasis on hamstring and calf stretching
Strength
1. EMOM14
Odd-5 BB bent-over Rows
Even- 8 Weighted hip Extensions
2. Push-press
2-2-1-1-1
WOD (35 min)
Every 2 minutes complete:
10 Chest to bar Pull-ups
10 Box Jumps (30,24)
10 Pistols
-Each interval add 1 additional rep. Go until you can no longer complete in the allotted time.
Regional – start at 8 reps
Open- start at 6 reps