MOB: Dynamic Mobility
WU: 6 box jumps. 400m run. Review Bench Press.
S: Bench Press. 5×5@70% of your 1RM. 2:00 rest between efforts.
C: 4 RFT of:
10 Box Jumps* 30/24
400m Run
THIS WORKOUT HAS A 16:00 CAP!
*Step up/step downs recommended.
Option 1: 6 box jumps at rx’d heights
Option 2: 10 box jumps at height of choice.
Option 3: AMRAP in 13:00 of 6 box jumps + 200m run/walk.
PWMOB: Stretch triceps, hamstrings and hip flexors. Lax ball in C/S/B.
Advanced: Wear a weight vest 20/14
Endurance: 24/20