03/08/2021

7 SETS FOR TIME

10 Box Jump Overs (24/20)

100m Run

10 Toes to Bar

100m Run

-Rest 1:00 b/t Sets-

OPTIONAL FINISHER

EMOM x 10 MINUTES

MIN 1 - 8/8 Single Arm DB Hammer Curls (Athlete Choice,

Moderate)

MIN 2 - 8/8 Single Arm DB Kickbacks

ADJUSTING

*Reps, Loading, Volume*…

Run -- Adjust distance to complete the run in :30.

Toes to Bar -- Adjust reps to complete this movement in 1-2 sets (6-8 reps per round)

Box Jump Overs -- Adjust reps or height of the box so athletes can complete this unbroken.

*Movement Adjustments*...

Run -- Sub for 300m Bike or 150/100m Row (prioritize Bike first because we have a long Row tomorrow)

Toes to Bar -- Sub for Knees to Elbow or Knees to Chest.

Box Jump Overs -- Sub for Step Overs or just the Box Jump. Adjust height for athletes that want to practice the jump for

the workout today