"Roy"

EQUIP: Box (24/20), Wall Ball (20/14), Barbell (ADV: 115/85, INT: 95/65, BEG: 65/35), Jump Rope

WARM-UP:
*Active Stretch

-then:

*200m Run

*200 x Jump Rope Singles

*200m Run

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"AMROIRAP" = As Many Rounds Of Increasing Reps As Possible

SET #1:

AMROIRAP by 1’s for 10 Min.: Box Jump and Wall Ball

-i.e. 1 x Box Jump + 1 x Wall Ball, 2 x BJ + 1 x WB, 3 x BJ + 3 x WB, etc. until time is called

SPEED INTERVAL:

4 Rounds As Fast As Possible (AFAP) -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee

SET #2:

AMROIRAP by 1’s for 10 Min.: SDLHP and HSPU

SPEED INTERVAL:

4 Rounds AFAP -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee

SET #3:

AMROIRAP by 1’s for 10 Min.: Barbell Step-Up (Rx: Back Rack; Rx+: Front Rack)(R and L = 1 rep)(lighten load - ADV: 95/65, INT: 65/45, BEG: 45/35) and Ninja Get-Up (https://www.youtube.com/watch?v=Fug09TvDC5Y)

SPEED INTERVAL:

4 Rounds AFAP -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee