Come check out our endurance workout at 7am tomorrow morning! Ballistic Row Workout 10x seated box jumps 100m row 9x seated box jumps 200m row 8x seated box jumps 300m row 7x seated box jumps 400m row “ “ “ “ “ “ “ “ “ 2x seated box jumps 900m row 1x seated box jump 1000m row Total: 5500m plus 55 seated box jumps Row Pace should be 10-12sec/500m slower than your 2K PR pace Seated Box Jump: This is one of the best exercises to build powerful legs and vertical leap. Grab a seat on a step or stacked plates (~16-18”) and set another higher box (30/24) about a foot in front of the first bench. From a seated position with feet elevated off the ground, drop feet to the ground as you roll forward, push through the heels, throw the arms forward, and jump up onto the box landing with two feet. Step down, grab a seat, and do it again.
Posted on: Fri, 05 Sep 2014 19:17:05 +0000
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