Tuesday November 26th

Warm Up:
4min Run(800m)-Bike-Row
3 Rounds:
50 Single Unders
8 Stiff Legged Deadlifts W/Empty Bar
8 Bent Over Rows W/Empty Bar
6 Box Step-Ups
6 Sit UpsĀ 

3 Rounds:
500m Row
12 Deadlifts RX-Bodyweight INT-1/2 BW BEG-1/4 BW
21 Box Jumps 24/20
–Coaches Notes–
If this is your first time going through this benchmark try to aim for staying under 15 minutes. If you have gone though it then try to beat that previous time you have or shoot for under 10 minutes for guys and ladies maybe under 12. With it being only 3 rounds of work try to keep the Deadlifts and ox Jumps/Step Ups unbroken. With that combo of movements though make sure once you come off your barbell to SET YOURSELF really well before that first box jump or step up. That row shouldn’t necessarily be a sprint but don’t use it to slow the pace.

**Optional Accessory Work**
Option 1:
Single Stiff Legged Deadlift (Video Posted Below)
Rest as needed between sets.
This can be done with a barbell like in the video or you can use 1 or 2 KBS, the movement won’t change with whatever equipment you decide to use.
Option 2:
Barbell Bent Over Row
Use the heaviest weight you can for each set.
Rest as needed between sets.