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