12/11/24 Newstart

Warm-Up

:30 second Jump Rope Practice

8/8 Banded Psoas March

10/10 Banded Lateral Walk

8 Medball Cleans

10 Alternating Box Step-Ups

— 

30 Single Unders

8/8 Banded Psoas March

10/10 Banded Lateral Walk

8 Medball Cleans

8 Box Jumps 

— 

Barbell to the Rig

5 Reps @ Light

3 Reps @ Light-Moderate

3 Reps @ Light-Moderate

3 Reps @ Moderate

Weightlifting

Back Squat

Every 3:00 x 4 Sets

3 Reps @ Moderate-Heavy

Rest 15-20 seconds

3 Seated Box Jumps to High Box

"Kano"

For Time:

4 Rounds for Time

9 Wall Balls

12 Burpee Box Step-Ups

9 Wall Balls

60 Single Unders

Wall Ball: 9/6kg

Goal Time: 11:00-15:00 

Time Cap: 15:00 minutes

RPE: 8/10

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch