05/06/2021

AMRAP x 25 MINUTES

1000/800m Row

14 Alt. Back Rack Lunges RX (135/95) Scaled (95/65)

16 Toes to Bar

18 Box Jumps (24/20)

COOL DOWN

FOR RECOVERY

1:00 Foam Roll Lats (Each Side)

1:00 Banded Crossbody Hamstring Stretch (Each Side)

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Row -- We are looking for our athletes to finish this in around 4:00 (4:00-4:30 max)- we can adjust the distance to allow for

this time range if any athletes cannot sustain that over the course of the entire workout!

Lunge -- These Lunges should be challenging, but definitely doable unbroken for the entire workout- we can adjust the

weight (or take the weight away completely) if needed with this movement today!

Toes to Bar -- These may start to add up for our more deconditioned or our newer athletes- we can adjust the movement

(see Movement Adjustments below) or we can cut back the total reps each round to 12-14.

Box Step-Up -- Athletes should not have to blink an eye at these today! These are meant to be a movement all athletes

know they can move through at a steady pace, using this to catch their breath before getting into the next round! If we are

concerned with overall volume, we can cut the reps back to 14-16.

*Movement Adjustments*...

Row -- if equipment is a constraint, we can sub 40/30 Cal Bike or 800m Run today!

Lunge -- For any athlete unable to Lunge, we can sub Back Squat (same weight) or a DB March in place of the barbell

Lunge.

Toes to Bar -- If we have anyone who cannot hang from the bar today, we can sub a Toes to Pole, V-Up, or Tuck-Up.

Box Step-Up -- If Box Step-Ups are not an option for today, we can sub Air Squats.