06/01/2021

AMRAP x 15 MINUTES

15/10 Cal Row

:30 Plank

15 Up-Down

:30 Plank

15 Box Jumps* (20)

*Step-Down Mandatory

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

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ADJUSTING

*Reps, Loading, Volume*…

Row -- Adjust Calories so these can be completed in 1:00 or less

Up-Downs -- Adjust Reps so these can be completed in 1:00 or less

Box Jumps -- Adjust Reps so these can be complete in 1:00 or less

Plank -- This should be a short time for athletes but if they are struggling to hold the full :30 we have two options to break

these up, but we still want to spend only :30 in this movement

Option 1 -- :15 ON / :05 OFF / :10 ON

Option 2 -- :10 ON / :10 OFF / :10 ON

*Movement Adjustments*...

Row -- Sub for a 12/8 Cal Bike or 200m Run if the athlete cannot Row today

Up-Down -- Sub for Slam Balls or 5 Inch Worms with no Push-Up

Plank -- Athletes can perform the Plank with their Knees down. Sub for a Hollow Body Hold, Tuck hold or any hold that is

appropriate for the athlete today.

Box Jumps -- Athletes can sub for Step Ups or Lunges if they cannot jump today or want to stay off any bounding after

yesterday.