Warm Up
Mobility:
30 Seconds Arm Swings
30 Seconds Wall Slides
30 Seconds Wrist Stretch
30 Seconds Pvc Pass Throughs
30 Seconds Prayer Stretch
30 Seconds Pvc Behind the Neck Press
Movement Prep:
200M Run
10 Reps Box Step Up
5 Rep Box Jumps
10 Reps Deadbug per Side
8 Reps Inchworm to Push Up
10 Reps Split Squat per Side
20 Reps Band Pull Apart
5 Reps Quick Split Jerks No Bar per Side
Strength
Movement: Bench Press
Sets X Reps: 3 Sets X 7 Reps Building Weight / Rest 1.5 Minutes
Movement: Split Jerk From Rack
Sets X Reps: 5 Sets X 1 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes
WOD
For Time
COMPETITVE
14-12-10-8-6 Box Jumps
200M Run
PERFORMANCE
16-14-12-10-8 Box Step Ups
200M Run
LIFESTYLE
14-12-10-8-6 Box Step UPS
150M Run
Coaching Notes
Form: Focus On Jumping High During the Box Jump So as to Not Hit Your Shins off the Side or Trip.
Stimulus: This Is a Pretty Pretty High Intensity Workout, the Run Should Be Quick but Also May Need to Be Used as Recovery After the Box Jumps.