Warm Up:
3 sets:
1:00 row
:10 rest
:40 BW box step-ups / box jumps
:10 rest
:20 hollow rocks
:10 rest
Skill Work With A Partner:
Accumulate 100 GHD hip extensions
– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.
WOD:
3 rounds for time:
600/750-m row
30 box jumps (20/24 in)
– Athletes must step down from the top of the box.
Time Cap: 17 Minutes
Intermediate:
Same as Rx
Beginner:
3 rounds for time:
300/400-m row
20 box jumps (12/20 in)
– Athletes must step down from the top of the box.
Movement scaling options:
Row: Distance
Box jumps: Volume, height, plate hops, step-ups
Alternate Workout:
3 rounds for time:
600-m run
30 box jumps (20/24 in)
– Athlete must step down from the top of the box
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot