The Board
The Work-Out
- One Athlete works, One Athlete rests. Rx and Performance Athletes will be holding a Slam ball while they rest.
- The Row must be broke into increments - either 200m or 150m - depending on distance for that round
- You will then do 6 Rounds total (3 per person) then return to the rower for a decreased distance
- Repeat sequence until work is complete
- When it is time to rest, you must do Ball Slams before the rest period begins
The Movements
- Box Jumps
- Dumbbell Hang Power Clean + Dumbbell Push Jerk
- Dumbbell Overhead Lunge
- JC's (aka Jon Cullens) - This movement is a single leg tuck-up into a single leg v-up (right side), then do the same on the left side. The TU + VU = 1 rep
- Single Leg Tuck-Up
- V-Ups & SL V-Ups
