05/10/2021

3 SETS FOR REPS

1:00 - DB Suitcase Box Step-Ups RX (35/20) Scales (20/15) Box (24/20)

1:00 - Up-Downs

1:00 - Air Squats

1:00 - DB Hang Muscle Cleans

1:00 - Cal Bike

-Rest 1:00 b/t Sets-

COOL DOWN

3 SETS FOR RECOVERY

1:00 Downward Dog

1:00 Plank Hold

1:00 Cobra Stretch

-Rest 1:00 b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

Reps -- Intensity is going to drive how many reps athletes have today. Athletes should focus on moving non stop and

pushing the pace to their level. For less experienced athletes, have them work through a Tabata each minute (:20 work, :10

rest, :20 work, :10 Transition to next movement)

*Movement Adjustments*...

DB Step Ups -- Athletes can ditch the DBs or adjust the height of the Box down. Sub for Lunges if the athlete cannot

perform the Step Ups.

Up-Downs -- Athletes can adjust the movement to an Up-Down on Box or they can sub for Mountain Climbers or V-Ups if

they cannot perform the Up-Down.

Air Squats -- Sub for Box Squat if the athlete cannot perform the full range of motion. The athlete can also sub for Glute

Bridges.

DB Hang Muscle Cleans -- Athletes can sub for DB Deadlift, KB Swings or KB SDHP.

Bike -- Athletes can sub for Run, Ski or Row, but remember we have a Row tomorrow.