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
7 rounds for time
14 alternating dumbbell snatch
8 burpee box jump overs
12 min cap
Notes
Today’s workout is 7 rounds for time of dumbbell snatches and burpee box jump overs. Your score will be the time it takes to complete the workout or the reps completed at the 12 minute time cap.
Your dumbbell weight should be light, and you should aim to complete the dumbbell snatches unbroken throughout the workout.
The burpee box jump overs should not take any longer than about a minute each round. If this sounds like an aggressive pace, you can decrease the burpee box jump overs to 6-7 reps or substitute 8 target burpees.