Steady 10 Minutes
8 Spiderman Lunges
6 Box Jump Overs, step down
8 Wallballs (lighter than workout) 400m Row/Ski/Run or 800m Bike
Goal is 10 continuous minutes of movement, increasing Machine Pace each round. All athletes should be sweaty and breathing by the end of the warm up

No strength today. Longer workout

AMRAP 20 Minutes
10 Wallballs 20/14lbs
8 Box Jump Overs 24″/20″
8 Burpees to 6″ target

CONDITIONING
Feel: Cardio Pacing: Sustain
Target Score: 10+ Rounds (2:00/round)
Firebreather Score: 15+ rounds (1:20/round) (can anyone EMOM this?!)
Scaling:
^–  Wallballs: Should always allow for one unbroken set. Reduce weight not reps
to allow for unbroken sets
^–  BJO: Open standard on these (must step down) Keep athletes jumping if
possible, if jumping is not safe for an athlete due to injury, scale to 200m row.
^–  Burpees: ¯\_(ツ)_/¯
Coach Focus: Merry go round mix of movements. Goal should be to keep all unbroken throughout the workout. Use Open Box Jump Over standard of stepping down. Target score is 10+ rounds for everyone (2:00 per round) or more, however with all movements being highly accessible today is an OK day to let athletes push themselves a bit. With a lower skill day there should be plenty of time to fit a cool down and stretch after the AMRAP is completed.