Box 4.1

“Chad”

1000 Box step ups for time

Wear a weight vest or weighted pack if you have one

Warm Up. Stretch hip flexors or quads as needed. Find a good play list to listen to. Scale by splitting the work with a partner!

Box 4.2

5 Rounds for time

Run 400m

15 Box HSPU

Warm Up: Skipping, Butt Kickers, Caraeoca, Invisible hurdle walk, Figure 4 stretch, clappers, Fast high knees 4x20, heels and toes

Practice Box HSPU

4.3

20:00 AMRAP

10 Burpee Box Jump Over 24/20

20 AbMat Sit Ups

Warm Up. 7:00 General Cardio (Jog, bike, jump rope) 10 box step up, 10 box jump 20/20, 5 box jump at working height.

Practice Burpee Box Jump Over: Face the box, do a burpee, jump on the box, step or jump down on the other side. Hint, the step up burpee lends itself to a great rhythm for a long workout like this one.

4.4

10 Rounds for Time

8 Box Jumps 30/24

16 Push-Ups

Warm Up. 7:00 General Cardio (Jog, bike, jump rope) 10 box step up, 10 box jump 20/20, 5 box jump 24/24, 5 box jump 30/24

Push Up 1-2-3-4

4.5

20:00 EMOM

Even Minutes- 1 Box Pirouette

Odd Minutes- 20 Box split Jumps

Warm Up: Jefferson Curl, Roll to Straddle, groiners, 6 inch-worm, 10 broomstick or pvs shoulder pass through

Learn and practice the movements, see: the videos

scale these movements so you have a little time to recover before the next minute.