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

100 double unders
20 burpee box jump overs
20 toe to bar
15 burpee box jump overs
15 toe to bar
10 burpee box jump overs
10 toe to bar
5 burpee box jump overs
5 toe to bar

Notes

The metcon today is an AMRAP of double unders, toe to bar, and burpee box jump overs. Your score is the rounds and reps completed in the ten minutes. If you complete the 5 toe to bar, you will go back to the double unders.

Double unders should take no longer than 1:30. You may decrease the number of double unders or go to single unders.

You should not have to break up any set of toe to bar more than 3 times. You may substitute hanging knee raises, V-ups, or sit ups.

You should be able to move through the burpee box jump overs at a pace of at least 10/minute. If this sounds aggressive, you can use a different rep scheme, like 15-10-10-5.