Skill

16 rounds of 20s on 10s off
alternating between
plank hold and arch hold

Alternate between a plank hold and an arch hold for sixteen total rounds or eight rounds of each. Planks can be held on your hands or elbows depending on what your preference is. For the arch hold you will be laying on your belly with your arms and legs stretched out. Keep your legs as straight as possible and lift your legs until your knees are off the ground. Lift your arms up at the same time and try to keep them straight and shoulder width apart.

Workout of the day

AMRAP in 12 minutes
2-4-6-8-10-12…
box jumps
push-ups

Workout notes

For today’s workout we’ll be climbing by two reps every round as we work our way through box jumps and push-ups. Today will be the first workout in a mask for a lot of you so take your time. You might need more breaks than you are used to. The best place to rest will be the push-ups, break those up early and often! You can work from your knees or toes or with your hands on a box. Try to keep each rep strict no matter which type of push-up you choose. Focus on landing in an athletic position on top of the box, similar to how you might catch a power clean. Keep your chest up and your knees in line with your feet. Try not to land in a full squat on your box as this makes these reps way harder than they need to be. Your score for this workout will be whatever round you are able to complete of both movements plus any extra reps in your next round. If you finish ten box jumps in the round of eighteen your score will be 16+10.

Scaling

standard: step ups
rx: 24/20″
sport:24/20″
overachiever: 30/24″