29/01 – Plain Bagel

WARM-UP

2 sets:

• 10 Roll and Reach 10 Iron Cross
• 10 Scorpions
• 10 Dynamic Squat Stretches

-into- 3 sets:

• :30 sec Row/Ski
• 4 Box Jumps
• :30 Jump Rope
• 5 Deadlifts (empty bar – build across sets)

STRENGTH

5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)

• Complete a set on the 2 min for 10 minutes.

WORKOUT PREP

1 set:

• 5/4 Calorie Row
• 5 Crossover Singles
• 4 Box Jump Overs

“PLAIN BAGEL”

4 sets (each/1:1):

• 15/12 Calorie Row
• 45 Crossover Singles
• 15 Box Jump Overs
• 15/12 Calorie Row

20min cap

WATER

• 45 Double Unders
• 12/10 Calorie
• 12 Box Jump Overs

EARTH

• 45 Single Unders
• 10/8 Calorie
• 10 Box Step Limited Equipment Option