Warm-Up
1 Set, For Quality:
2:00 Machine
10 Banded Good Mornings
10 Glute Bridges
10 Alt Box Step-Ups + 5 Box Jumps
:20/20 Second Side Plank
10 V-Ups
Cover Off Lateral BBJO efficiency then move onto DB movements and efficiencies.
For Time:(In Partners)
30 min AMRAP
40/30 Cal Ski
30/20 Lateral Burpee Box Jump Overs
40/30 Cal Row
30/20 Dual DB Hang Snatch
40/30 Cal Echo Bike
30/20 Dual DB Push Press
Dumbbells: 22.5/15kg
Box: 24/20’’
40/30 etc.. Not M/F but Performance/Fitness
Objectives / Stimulus / RPE / Workout Strategy
Stimulus: Leg Stamina / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete each machine under 3 mins
Secondary Objective: Complete the burpee box jump-overs at a cadence of faster than 20 reps / 2 minutes
