Box Brief:
July 4th Holiday Hours
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Warm-up
5 rounds (total of 1000 meters)
Partner a rows 150 meters,
while partner b holds a plank.
Switch until each has
completed all 750 meters EACH
Partner a rows 150 meters,
while partner b holds a plank.
Switch until each has
completed all 750 meters EACH
Skill
Pull up work
Tabata- supermans and hollow rocks
2 minutes at each move
Scapula pull ups 5×3
Ring rows 5×5
Banded pull ups 5×3
Kips 5×10
Tabata- supermans and hollow rocks
2 minutes at each move
Scapula pull ups 5×3
Ring rows 5×5
Banded pull ups 5×3
Kips 5×10
Strength
Introduce GHD- 2×5
Russian twist- 3×20
Sit ups- 3×10
Russian twist- 3×20
Sit ups- 3×10
Metcon
21-15-9
Row for calories
Thrusters
Med ball cleans
jump rope
Burpees
Row for calories
Thrusters
Med ball cleans
jump rope
Burpees