Thursday May 5

Kneeling jump to box jump

Warm Up

Amrap 5minutes

30sec Row/Bike/Ski

7/7 Single leg RDL

5/5 Seated KB press 


PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box


Kneeling jump to box jump 1RM

TC: 8 mins

Score: Box height

Scaling options 

Max box jump 


EMOM 10minutes 

12/9 Cal Row/Ski

20 KB swings 24/16kg





12/9 Cal Row/Ski

20 KB swings 24/16kg

TC:10 min

Score: Time of the second part 


12/9 Cal Row/Ski

15 KB swings 24/16kg


9/6 Cal Row/Ski

15 KB swings @ Moderate


4 sets

10/10 Single arm DB Row on Bench @mod 

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