Warm-up
2 or 3 rounds
200m run
10 wall balls
10 step-ups/box jumps
Strength
All tracks
3 to 4 rounds
10e SA DB high pull
10e SA DB seated strict press
15 banded tricep push-downs
WOD
All tracks
20 min AMRAP
400m run
20 wall balls
20 box jumps
P@YP sub single DB goblet thrusters
Fathom – will be 20 minutes of constant moving
Gear – should feel like conditioning piece where your heart rate is elevated but never “high”
Knots – settle into a sustainable pace and have an approach to each movement, finding ways to keep moving deliberately through each piece. For example, maybe jumping up, but stepping down on the box jumps will keep you from having to take breaks but will also allow the rhythm to control your breathing.
Current – since the only piece that takes place in your square is the box jumps, you need to do your best to maintain healthy distance
