AMRAP in 15 mins of:
3 Pull-ups
3 Box Jump Overs, 24/20 in
200m Run
6 Pull-ups
6 Box Jump Overs, 24/20 in
200m Run
9 Pull-ups
9 Box Jump Overs, 24/20 in
200m Run…
Continue adding 3 Pull-up and Box Jump Over reps each round until time expires.
Goal: Complete the round of 12

Ascending reps on our AMRAP today with pull ups, box jump overs, and run. The reps on the pull up and box jump over will continue going up while the run will remain the same distance. This will require some smart pacing on the pull ups for some, especially in the higher rounds so you don’t hit muscular failure. Stay strong and steady on the box jump over and try to control your heart rate a bit here for the run.

Post Work
3 rounds for quality of:
Banded Lateral Walk, L 25 ft/R 25 ft
5 Tempo Hip Thrusts (:03 up/:03 down)

Accessory work today is focusing on hip & knee health. The banded lateral walk should be done with a light mini band. The tempo hip thrust has you working :03sec up & down. Use a challenging weight while being able to maintain the tempo. This can be done using a barbell or dumbbell. Rest as needed between rounds.