03/02/2021

50 Box Jumps (20)

800m Run

50 Hand Release Push-Ups

800m Run

50 Box Jumps

COOLDOWN

FOR RECOVERY

5:00 Foam Roll Back and Legs

2:00 Forward Fold

ADJUSTING

*Reps, Loading, Volume*…

Run -- Adjust distance so the athlete can complete the run in 4:00.

Box Jump -- Adjust reps down to 30 or 40 depending on how deconditioned the athlete is.

Push-Up -- Adjust reps down to 30 or 40 depending on the athlete’s conditioning level.

*Movement Adjustments*...

Run -- Sub for 1000m/800m Row or 2400m Bike (Keep in mind we had Bike yesterday so prioritize the Row).

Box Jump -- Sub for Step-Ups or lower the Box Height. The athlete can also sub for Lunges.

Push-Up -- Sub for Knee HR Push-Ups or take out the HR and perform the normal Push-Up. The athlete can also sub for

Box Push-Ups since they have a Box out.