Warm Up
3 Minutes of rowing/ biking/ running
THEN
2 Rounds
-25 Burpees
-30 second Air Squat Holds (hold in the bottom position, work on depth)
WOD
7 Rounds
-12 Push Up
-10 Barbell Bent Over Rows
-6 Seated Box Jumps
Goal: Under 15 Min
For seated box jumps you need to completely sit down and put your weight on whatever you are sitting on. It’s not a squat jump
– it’s SEATED. So don’t worry about trying to speed those up to get the most out of it. Make sure you try MUCH lower heights for your jumping target as you warm up and find what is safe and works for you.
From a seated position (on a low box, plate stack, or some other object ideally lower than the height of your knee), jump up on top of a box in front of you. Feet should be hip width apart on takeoff and about shoulder width apart on landing. Keep your knees in line with your toes on takeoff and landing. Step down off the box and return to a seated position to start the next rep.
Good sub for seated box jumps other than just lower height jump is a seated squat jump
– so just sit and then jump straight up rather than onto a box.
Strength:
Deadlift 5×5