Strength
1a. Rower Compression x 8-12 x 3 sets
1b. Banded Hamstring Stretch x 6-8/leg x 2 sets
2a. Weighted Strict Knee Raise x 8-10 x 3 sets
2b. Pike Stretch :30-45 x 2 sets
Notes
The rower compression can be scaled by performing with your knees on the rower seat as opposed to your feet.
Only add weight to the strict knee raises if you are able to perform 3 sets of 8-10 strict with only bodyweight.
Elevate your hips to allow for compression in the pike position, if necessary.
Conditioning
AMRAP 10
4 wall walks
8 V-ups
12 box jump overs
Notes
Today’s workout is an AMRAP of wall walks, V-ups, and box jump overs. Your score is the rounds and reps you complete in the 10 minutes.
The wall walks should take no longer than :45 across the workout. You can decrease the number of reps to 3 or modify the height of your wall walks.
The V-ups should be done in 1-2 sets across the workout. You may substitute single leg V-ups or tuck ups.
The box jump overs should be done at a height where you will not hesitate to jump. You will step down from the box. As always, if you’re worried about tripping, you can step up on the box instead.