06/15/2021

AMRAP x 25 MINUTES

25/20 Cal Bike

25 Hand Release Push-Ups

25 Box Jump Overs (24/20)

FINISHER

2-3 SETS FOR QUALITY

10/10 Banded Anti-Rotation

10/10 Plate Around the World (Athlete Choice, Light)

-Rest As Needed b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

Volume -- This can get tough for some athletes as they want to be managing intensity. Focus on breaking up sets no

more than 3 or 4 times. If necessary adjust reps down to 20/15 on the Bike and 20 or 15 reps for Push-Ups and Box Jump

Overs. The goal behind the adjusted reps is to allow athletes to keep their effort consistent for the entirety of the workout.

*Movement Adjustments*...

Bike -- Sub for 30/25 Cal Row

HR Push-Ups -- Sub for Knee HR Push-Ups or DB Floor Press

Box Jump Overs -- Sub for Box Step Overs or Lunges if the athlete cannot Jump today