Warm-up
Spend 2 minutes in Z1
Then 3 rounds
5 burpee broad jumps into an air squat
10 Samson stretches
50′ bear crawl
Mobility
Banded hamstring mobility and posterior chain prep
Ankle and calf health for the box jumps
Strength
E2:00 for 10 minutes total
A1. Deadlifts – 1×5 @65-75% of 1RM
A2. Seated box jumps – 1×3; AHAP
*must step down
Lower body speed work. In the seated box jumps, remember we rock back and slightly bring the feet off the ground. As we rock forward, as soon as the toes touch the ground accelerate through the balls of the feet and drive through extension. Make sure the rock back is initiated by a tight ‘hollow-like’ position.
WOD
“It ain’t me”
AFAP
60 cal row
40 cal bike
20 burpee box jump overs
Go crush this workout.
Cool Down
Roll the back for 2 minutes
Hamstring stretch
