It’s the 4th of the month

Warm Up/Mobility
Warm-up
Every 3:00 for 3 Sets – 1:00 Flow Stretch b/t sets
200 M Run
10 UpDown + Box Step (24/20)
Jump Rope w/ Remaining time*

Skill
Warm-up
10:00 Clock

Practice any rig movement – Pull-up, Toes to Bar, Bar Muscle up*
–Perform 3 Box Jump over experimenting w. different technique.
-Beginner Jump or Step- up w/ step down
– Intermediate – Jump Facing Box Spin on Box step down
– Advanced – Lateral Jump, Stay crouched across box step or Jump down to cycle

*Goal is to have fun, work on technique

Metcon
Metcon (Time)
10-20-30-40-50
Box Jump Overs (24/20)
Situps

Finisher
Metcon
Shuttle Run
Every 1:30 x 5
150M Shuttle Run
*Perform (3) 50M Shuttle Run Increments. Rest in time remaining of each set

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