Thursday October 21, 2021

“When in doubt, let kindness and compassion guide you. And don’t be afraid to fail.” – Samin Nosrat

In order to raise awareness, here are a few breast cancer facts:
1) Breast cancer is the most common cancer diagnosed among US women.
2) Men also get breast cancer, but it is not as common. 1/100 breast cancers diagnosed in the US is found in a man.
3) More than 3.1 million Americans are breast cancer survivors.

Warm Up: 
On a 7 Minute Clock
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

Specific Warm-Up:
5 Minutes Box Jump Review/Efficiency
5 Minutes Row Review/Test
3 Minutes Final Movement Prep

For Time:
1,000/800m Row
25 Box Jumps (30/24”)
1,000/800m Row
50 Box Jumps (24/20”)
1,000/800m Row
75 Box Jumps (20/14”)

Time: 16 Minutes
Loading: 1/5
Skill: 2/5
Volume: 4/5

800/600m Row
20 Box Step-ups (30/24”)
800/600m Row
35 Box Jumps (24/20”)
800/600m Row
50 Box Jumps (20/14”)

600/475m Row
20 Box Step-ups (20/14”)
600/475m Row
30 Box Jumps (20/14”)
600/475m Row
40 Box Step-ups (20/14”)

Limited Equipment: 
For Time With Partner
Partner 1: 3000/2500m
Row Partner 2: 180 Box Jumps

Partner 1 starts on the rower and Partner 2 starts on the box jumps.
Partners can switch between movements as needed until the rowing and box jumps are complete.
Decrease the height of the box after every 60 reps.

Movement scaling options: 
Row: Distance to finish in <4:00, 2 x Distance Bike
Box Jumps: 20-35-50 Reps, Height, Step-ups

Cool down: 
1 Minute Calf Stretch / Side
1 Minute Lacrosse Ball Roll / Foot