Warmup:

500M row or 400M jog

10 Bow2 Bends

10 Cherry Pickers

6 Box Step Ups

10 pushup2downward dog

10 Iron Cross

10 Scorpion

6 Box jump overs

2X8 empty bar RDLs

WOD:

EMOM 24:

Min 1 – 6 DL (225/155 )

Min 2 – 8 Box Jump Overs (24”/20”}

Min 3 – 100m Sprint

Video courtesy of ZOAR Fitness.  Demo of some good techniques for the Box Jump Overs.  The deadlifts should be able to be performed unbroken every time.  And the sprint should be fast enough to give you a good 20+ seconds of rest each time.

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> 135/95 -> as needed

Box Height -> 20/16 -> as needed

Run -> 125M row

Cool Down:

Pigeon Pose on Box – 1 Min per side

Roll out low back to T-Spine