06/22/2021

2 SETS*

AMRAP x 10 MINUTES

2-4-6-8-10...etc

Box Jump Overs (24/20)

Alt. Pistols

Pull-Ups**

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2.

**Strict Optional

(Score is Lower Reps)

PISTOL OPTION 1: Alt. Box Step-Ups

PISTOL OPTION 2: Narrow Stance Air Squats

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Upper Back + Calves

ADJUSTING

*Reps, Loading, Volume*…

VOLUME -- The volume starts low but will add up and can hit hard today so athletes may want to focus on adjusting the

intensity. More experienced athletes can step on the gas on this one today. However, less experienced athletes will want

to dial the intensity back and focus on quality movement. Reps should be broken up in sustainable sets that will be

repeatable in the second AMRAP. One thing to watch out for is less experienced athletes attempting unbroken especially

in the first AMRAP if we know they will fall short of their score in the second portion.

*Movement Adjustments*...

Box Jump Overs -- Athletes can sub for Box Step Overs, or Curtsy Lunges (a Reverse Lunge where the back leg steps

across the body while performing the lunge)

Pistols -- Athletes can sub for Alt Box Step Ups, Narrow Stance Squats, or Ring Supported Pistols

Pull-Ups -- Athletes can sub for Jumping Pull-Ups, Ring Rows or DB Bent Over Rows