Today's workout is meant for QUALITY over speed. Challenge yourself on both movements - and ditch the clock if necessary.

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Rounds Total)

4-6 Seated Box Jump
12 (Feet Elevated) Inverted Row
4-6 Seated Box Jump

**If unable to do Inverted Rows - you may do:

(2 Second Pause at Top) Dumbbell Bent Over Row

**Nervous to do a Seated Box Jump? You may also try a slow lower air squat with a pause at the bottom with either a jump to the box, a jump OVER, or just a jump UP out of the bottom with no box landing.

Suggestions
Men: 20/24" Box
Women: 16-20" Box

Extra Challenge:
Men: 24-30" Box
Women: 20-24" Box

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

Remember, this is about quality! Take the time to set up properly on every rep of the seated box jump. You should be at a complete stop and use no rebound momentum to assist the jump. If you don't have something to sit to and jump on, go with a pause squat into a box jump. You could also do pause squat jump overs if you have nothing to jump on. We'd love to see you jump if possible!

For the inverted rows, these should be challenging enough that you have to break them up. Think 2-4 sets the whole way.

We are looking for about 30 seconds to rest in each 2 minute window. Customize up or down accordingly.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Rounds Total)

4-6 Seated Box Jump
12 (2 Second Pause at Top) Barbell Bent Over Row
4-6 Seated Box Jump

**Nervous to do a Seated Box Jump? You may also try a slow lower air squat with a pause at the bottom with either a jump to the box, a jump OVER, or just a jump UP out of the bottom with no box landing.

Suggestions
Men: 20/24" Box / 95-115#
Women: 16-20" Box / 65-75#

Extra Challenge:
Men: 24-30" Box / 135-155#
Women: 20-24" Box / 85-105#

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

Remember, this is about quality! Take the time to set up properly on every rep of the seated box jump. You should be at a complete stop and use no rebound momentum to assist the jump. If you don't have something to sit to and jump on, go with a pause squat into a box jump. You could also do pause squat jump overs if you have nothing to jump on. We'd love to see you jump if possible!

For the bent over rows, these should be challenging enough that you have to break them up at some point. Think 2-3 sets the whole way. Make sure that you hold a tight hinge position and let your arms and back do the work. Avoid jerking the chest up or pulling your chest down to the bar.

We are looking for about 30 seconds to rest in each 2 minute window. Customize up or down accordingly.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Box Jump

If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jumping Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Some other options for customizing are Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock . Please visit the Mama Modifications Movement Library for more options and demonstrations.