3:00 Echo bike + 3:00 Row @ easy pace
+
2 – 3 Rounds
8 Tabletop pulses
6 Arch rocks
4 Burpee box jumps (build box height)
+
Build to working weight for deadlift*
* Between sets, practice/set up for the burpee box jump
– Burpee – practise, test both popping up and stepping up styles
– Box jump over – practice, drop down vs step down
– Burpee box jump over – practise, find a good feel, rhythm, tempo and breathing for both variations (step-up + pop up from the floor)
+
2 Rounds
10/7 (cal) Echo bike
3 Deadlifts @ workout weight
3 Burpee box jump over, 24/20”