(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Calf Smash
2 Min Quad Roll

Troy Special

Establish 1 RM of...
Broad Jump
Box Jump
NOTE: Setup a bunch of boxes at varying heights somewhere near bumper stacks so people can increase in small increments. try to keep 45 lb plates on top for stability and add 10s below. With larger class split into 2 groups. Take 5 Minutes for each movement. Establish highest possible box jumps while keeping things safe. Establish longest possible Broad Jump. Use tape measure and call out results, allowing for 3 total attempts. Encourage these results to be entered into Zen Planner to establish benchmarks.

3 Rounds of 1 Min Each...
Box Jump Overs (24/20)
Farmer's Carry (55/35)
Broad Jumps
Overhead Walking Lunge (45/25)
Lateral Shuttle Sprint

Score Reps + Laps
NOTE: Setup recommendations...5 rows of activities laid out across the width of the gym. Box jumps - 3 or 4 boxes available at front. 3 Lanes of Farmer's Carry with turnaround on each of side wood platforms. Broad Jumps - 4 jump lengths available - use round counters to define distances. 3 Lanes with various bumpers available - turnaround on each of side wood platforms. Lateral Shuttle sprint - 4 KBs w/12' span between KBs used as touch targets.

Low, Light, Unweighted Walking Lunge