10 May 2016

Warm Up:
10 Min ROW alt every min btwn 22 spm/28 spm

MOBILITY:  10 mins

Spell alphabet with foot each side
Ankle flexion walk inside/outside
tippy toes walk
heel walk
toes out with heels off the floor walk
toes in with heels off the floor walk

REVIEW:  Box jump (foot placement, torso position) and plank hold (hollow body, squeeze core)
9 MIN AMRAP
In teams of 3:
On blvd, one sled push (timer) (men 45's/ladies 35's)
One partner does box jumps (24/20)
One partner holds plank
(if there are four partners, add OH walking lunge with plate 15/10)

Score is box jumps

Rx2:  lower box/less weight on sled
Rx3:  step ups/empty sled