Deck Squat Day

EQUIPMENT: 5 Chips (for counting), Mat, Box (*24"/20"), Slam Ball (30/20), Rower

WARM-UP:
*Active Stretch, then:

5 Min. AMRAP:
*100m Row
*100m Run
*5 x Tuck Roll to V-Sit Stretch
*5 x Heel Sit-Extend
--------------------------------------------------
1A) 5 Rounds -
*10 x Cross-Body Push-Up
*5 x Deck Squat-Burpee
Then (right away):
*30 Pulls of Rower for total meters (goal: 250m in 30 pulls)

1B) 5 Min. AMROIRAP -
*100m Run
*10 x Grasshopper (R and L = 1 rep)
*110m Run
*11 x Grasshopper
*120m Run
*12 x Grasshopper
...etc., increasing run distance by 10m and Grasshopper reps by 1 ea. round, until time is called

2A) 5 Rounds -

*10 x Knee-Slap Tuck Jump to Box Jump

*5 x Deck Squat-Box Over Jump

Then (right away):

*30 Pulls of Rower for total meters (goal: 250m in 30 pulls)

2B) 5 Min. AMROIRAP -

*100m Row

*10 x Jumping Ball Slam

*110m Run

*11 x Jumping Ball Slam

*120m Run

*12 x Jumping Ball Slam

...etc., increasing row distance by 10m and Ball Slam reps by 1 ea. round, until time is called

3A) 5 Rounds -

*10 x Slam Ball Squat Clean

*5 x Deck Squat-Wall Ball (w/ slam ball)

Then (right away):

*30 Pulls of Rower for total meters (goal: 250m in 30 pulls)