Warm Up

2x:

  • Short Lap
  • 10 KBS
  • 8 Inchworm Pushups
  • Balance Beam QM Up and Back

Mobility

Pigeon 1:00 per side then lunge with hands/ elbows to ground 1:00 per side

Progress Measurement Week

Spend 15:00 to find your current:

  • NJ Ave Sprint Time
  • Short Lap Time
  • Long Lap Time
  • 500m Row Time
  • 1000m Row Time
  • Back Squat 1RM
  • Deadlift 1RM
  • Overhead Press 1RM
  • Benchpress 1RM

Choose which exercises you want to gauge each day, complete checklist

Workout

4 Rounds for time: 

10 Pullups

10 Pushups

10 Box Jumps

10 Ring Dips

 

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