Warm-up
200m jog
Into…
3 rounds:
10 step-ups
5e high skips in place
5 strict press – push press
Skill
Metcon (Distance)
ON A 12:00 RUNNING CLOCK…
Find a Max Height Box Jump*
*Max one step into Jump. Step or climb down mandatory.
Burn Strength
Burn: Metcon (No Measure)
3 Rounds
10e Runner Lunge Jumps
5 Air Squat Broad Jumps
10 Banded Glute Bridge
*slow and controlled
Rest 1:00 between
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
9 Box Jump Overs (24/20)
6 Push Press (115/75)|(75/55)
200m Run
*Burn sub 6e DB Push Press
