Conditioning & Capacity Work

EMOM 10 Min

1 - AMRAP of 4 Box Jumps** + 4 Air Squats

2 - Row or Bike @ a moderate pace

REST 3:00

EMOM 10 Min

1 - AMRAP 4 KB Swings* + 4 up downs

2 - Row or Bike @ a moderate pace

**choose the height you would like to work on for your box jumps.

*lighter kettlebell if you want this to be active recovery. heavier kettlebell if you want this to be a work session

Cool Down

Grab a foam roller and spend 5:00 rolling and stretching

Homework - Makeup Day

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