COVID BTC 19

COVID BTC 19

Strength/Skill

Warm up with a run, bike or row and then perform some good ankle and calf mobility.

Then

Warm up the legs by Front Squatting something heavy 3×3

(If you don’t have something that heavy increase reps to 3×6-8)

W.O.D.

Jumping Day

Complete the Jumping Ladder as far as you can (22 min time cap)

Min 1, Complete 1 Jumping Air Squat & 2 Jumping Lunges (each leg = 1 rep)

Rest the remainder of that minute

Min 2, Complete 2 Jumping Air Squat & 4 Jumping Lunges (each leg = 1 rep)

Rest the remainder of that minute

Min 3, Complete 3 Jumping Air Squat & 6 Jumping Lunges (each leg = 1 rep)

Rest the remainder of that minute

Min 4, Complete 4 Jumping Air Squat & 8 Jumping Lunges (each leg = 1 rep)

Rest the remainder of that minute

Continue until you can no longer complete the required repetitions for that minute or until 22 minutes.

Score last full round completed plus any of the odd reps in the round you did not complete.  Like 18 +26 (round or min 18) + 26 (number of jumping air squats and jumping lunges before time expired).  If you complete it, your score is the time it took you.  21:47.