Warm-up
8 minute tabata
Super slow squats
Plank holds
Lateral hops
Sit ups
Tuck jumps
Hollow rocks
Push ups
stink bugs
Super slow squats
Plank holds
Lateral hops
Sit ups
Tuck jumps
Hollow rocks
Push ups
stink bugs
Metcon
A.) For Time: (30:00 CAP)
100-80-60-40-20 Jump Rope
25-20-15-10-5 Burpees
25-20-15-10-5 Box Jump Overs
100-80-60-40-20 Jump Rope
25-20-15-10-5 Burpees
25-20-15-10-5 Box Jump Overs
***you will do 100 jump rope, 25 burpees, 25 box jump overs, then 80 Jump rope, 20 burpees, 20 box jump overs…
B.) 50-40-30-20-10:
Russian Twists
Forearm Plank Hold (In Secs)
*If the BJO is too much have them step up instead. Or have them get rid of the Box Jump part of the movement.
*burpees will be the biggest factor in the workout.Stay consistent and prompt athletes to keep moving- do not rest on a burpee, just slow them down or walk them up and down.
the workout today should be considered a deload or recovery from all the weight work we have done this week thus far